Tuna with quinoa and roasted tomatoes

Ingredients

• tuna: 1 can, drained, about 150 g
• cooked quinoa: 3/4 cup, about 160 g
• tomatoes: 1-2 pcs, about 200 g
• olive oil: 1 tbsp, about 6 g

Instructions

1. Heat the oven to 200 °C. Halve the tomatoes, lay them cut side up and trickle oil over them.
2. Roast for 15 minutes: at that heat they do not boil in their own juice but dry a little and concentrate — that is the whole difference between a boiled tomato and a roasted one.
3. Tip the tuna into a sieve and let the liquid drain. Do not mash it with a fork: large flakes keep their texture.
4. Stir the oil and a pinch of salt into the quinoa while it is still warm — cold grain does not take up oil.
5. Build the plate and lay the tuna on top rather than mixing it in: stirred through, it disappears into threads across the whole dish.

Nutrition

Contains: Fish

Swaps

• The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
• Swap the oily fish for trout, mackerel or sardines in a similar portion.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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