• 1 brown or red onion diced
  • 1 tsp olive oil
  • 425 gram can tuna in olive oil (or any you prefer) –ensure you drain the fluid off
  • 1 can of 400 gram creamed corn
  • 400 gram corn kernels (low salt) – frozen or canned are fine
  • Some form of grain – cooked quinoa,cooked brown rice or cooked pasta. Choose whatever you like!
  • 1 zucchini grated, fluid squeezed out post grating
  • 1 medium sized tomato diced
  • 2 celery stalks roughly diced
  • 1 cup grated cheddar cheese
  • Cracked black pepper to taste


Tip:you can use any vegetables you have in the fridge. Blended cauliflower/broccoli or carrot also goes really well in this mixture. If you increase the vegetables you can add another can of creamed corn to ensure the mixture is bound.



  1. Preheat the oven to 180 degrees
  2. In a pan heat the olive oil, add the onions and brown
  3. Next add the tuna (ensure can is drained) and gently fry off for 5 minutes
  4. Add the can of creamed corn, followed by all your vegetables. Also add your chosen grain (such as cooked quinoa) at this point. (Note: if you increased the vegetable quantity, add another can of creamed corn at this point).
  5. Add pepper to taste. You do not need to add salt to this dish however, you can add a dash at this point if you choose.
  6. Allow the mixture to simmer for 20 minutes, occasionally stirring.
  7. Once the vegetables are combined and softer, transfer the mixture into a baking tray (large enough to fit the cooked vegetables).
  8. Top with the grated cheese and bake for 30 minutes until the cheese is golden brown on top


Serve with a side of salad.

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