Tuna Rice Loaf

May 30, 2023May 30, 20230 1
Tuna Rice Loaf, a tasty and healthy twist on traditional meatloaf
in Seafood

Prep

20 min

Cook

60 min

Ready In

80 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups brown rice
1 large onion , finely chopped
2 teaspoons curry powder
2 tablespoons butter
1/3 cup celery , chopped
2 tablespoons flour
2 cups milk
1/4 cup fruit chutney
185 g canned chunk style tuna , flaked & drained
salt
1 pinch nutmeg
2 tablespoons parsley , chopped
2 eggs , lightly beaten
1/2 cup grated tasty cheese

Nutrision Information

Servings Per Recipe
6
Calories
400
Sugar
8g
Fat
14g
Tuna Rice Loaf is a delicious and healthy twist on traditional meatloaf. This recipe combines canned chunk tuna with brown rice and a flavorful sauce to create a tasty and satisfying meal. Tuna Rice Loaf is perfect for those who are looking for a healthy alternative to traditional meatloaf, or for those who want to add more variety to their diet. The dish is easy to make and can be served hot or cold, making it a great option for meal prep or weekday dinners.

Instructions

1.Preheat oven to 350°F (180°C). Grease a 9 x 5 inch loaf pan with cooking spray.
2.Cook rice according to package instructions.
3.In a large skillet, sauté onion and celery in butter until softened. Add curry powder and flour and cook for 1-2 minutes, stirring constantly.
4.Gradually add milk while stirring constantly to form a smooth sauce. Add chutney, tuna, salt, nutmeg, and parsley and stir well to combine. Remove from heat.
5.In a large bowl, combine cooked rice, sauce mixture, and beaten eggs. Mix well to combine.
6.Transfer the mixture into the greased loaf pan and smooth out the surface. Top with grated cheese.
7.Bake in preheated oven for 50-60 minutes, until the cheese is golden brown and the loaf is cooked through.

PROS

This recipe provides a healthy twist on traditional meatloaf by using tuna instead of beef or pork.
Tuna is low in fat and high in protein, making it a great choice for those following a healthy diet.
Brown rice is an excellent source of fiber, vitamins, and minerals.

CONS

The texture of the loaf may be different from traditional meatloaf due to the use of tuna and rice.
Some people may not like the taste of tuna or may be allergic to it.
This recipe also requires more preparation time compared to traditional meatloaf.

HEALTH & BENEFITS

Tuna is rich in omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease. Brown rice is a good source of fiber and can help improve digestion and reduce the risk of chronic diseases such as diabetes, heart disease, and cancer. The combination of tuna and brown rice in this recipe provides a healthy and tasty meal that is perfect for those following a healthy diet.

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