Stuffed Tomatoes with Tuna 

This Spanish-style stuffed tomato recipe with olives, tuna and parsley is a delicious and nutritious gluten-free and dairy-free meal for pescatarians. This healthy and delicious recipe will help you make the most of your last summer garden tomatoes!

This recipe for stuffed tomatoes comes from my first years in Barcelona, when I lived at a homestay. Maria, our hostess, prepared a lavish dinner every night. We would often linger at the dinner table with Maria and Jaime, practicing Spanish and chatting, while eating these delicious baked tomatoes.

Maria served the stuffed tomatoes with Spanish rice, which soaked up all of the juices. The simple salads, bread from the downstairs bakery, and wine or sangria were always available.

Maria learned quickly about my love of food and cooking. I would cook with her from time to time, observing what she did out of habit or muscle memory. I watched her stuff the tomatoes with a simple filling, which balanced each ingredient with another. She added lemon to bring out the richness in the tuna. Sauteed onions and tomato pulp were reduced. Green olives added saltiness and bitterness. She added a few handfuls of parsley to give it a subtle peppery and herbaceous flavor.

The whole was used! The juice from the tomatoes is used to flavor the tomato filling in this recipe inspired by Maria's Kitchen. These are great for breakfast, dinner, or lunch. This easy recipe will become a staple in your kitchen.

What you'll need for Stuffed Tomatoes with Tuna

My favorite recipes all have a small ingredient list. This recipe is no different. These simple stuffed tomato recipes are made with just a few ingredients, but they shine when you choose exceptional ingredients.

• Extra virgin Olive Oil: I may not have lived in Spain any longer, but my love for Spanish olive oils has stuck with me. Hojiblanca is a great cooking oil, thanks to its fruity taste and moderate intensity.
• Tomatoes This recipe is usually made with Montserrat tomato, an heirloom type widely cultivated in Cataluna. The recipe can be made with other heirloom varieties, large tomatoes grown on vine or Beefsteak. Select large, firm tomatoes about the size of baseballs.
• Onion & garlic: The base of the filling is made up of onion and garlic along with tomato pulp.
• Tuna - Use tuna that is packed in olive oils.
• Olives I prefer to use green or black olives because they are more salty and tangy. Use your favorite black olives or whatever you have.
• Parsley Italian flat leaf parsley is more than just a color. It has a peppery, fresh taste that enhances the flavors of the filling.
• Lemon Juice: Brightens up the filling by its acidity.
• Pepper and salt: Essential to enhance the flavor of the tomatoes and drain excess water.

How to make this Stuffed Tomatoes recipe

It takes only 30 minutes to make stuffed tomatoes. While you're preparing the filling, your oven will preheat. You can then bake them or make other sides.

Prepare yourself

• Prepare yourself. Pre-heat the oven to 350degF. Cover the bottom of an 9-inch square baking pan with 1 teaspoon olive oil. Chop 1 onion, and mince 2 garlic cloves (see our guide on how to mince garlic easily for tips).
• Hollow the tomatoes. Use the serrated knife to remove the tops from four large tomatoes. They can be thrown away or saved to use as lids. The pulp can be scooped out with a wooden spoon and placed in a bowl. As you work, be careful not to damage the tomatoes. Save any large pieces of pulp and any liquid in a small dish for the filling.
• Salt the tomatoes. Salt the tomatoes. Add a tiny pinch of salt (about 1/8th teaspoon) to each tomato bowl. While you are preparing the filling, place the tomatoes upside-down on a dish to drain.
• Sauté the garlic and onions. Heat one tablespoon of oil in a large, nonstick skillet over medium heat. Add the onion dices and cook for about 10 minutes, stirring with a wooden spatula. Stir in the garlic mince and cook for 30 seconds until fragrant.
• Reduce the tomato. Pour in the tomato pulp and juice that you have reserved and add the 1/2 teaspoon salt remaining. Continue cooking, unattended, until the liquid is almost completely evaporated. This will take 5-10 minutes.
• Add the remaining ingredients. Remove the pan from the heat. Add 10 ounces drained Tuna, 1/4 cup chopped green olives and 2 tablespoons chopped parsley. Add freshly ground black and salt to taste.

Stuff and Bake

• Filling the tomatoes. Arrange the tomatoes in an even pattern on the baking dish. Divide the filling evenly among the tomatoes and mound the tops. You can place the lids on top of your filling if you have saved them.
• Bake: bake until the tomatoes are soft, approximately 30 minutes. Serve hot, at room temperature or cold.

Stuffed Tomatoes

In my early years of cooking, I used to follow recipes exactly, believing that this was the only way to get them "right." Today, I see recipes as guides or frameworks for a meal, in addition to what they were intended to be. Here are some new ideas you can try with this recipe.

• Add more herbs to the mix: Mix a bayleaf in with the onions. It can be thrown away before you fill the tomatoes. You can also add a teaspoon oregano or thyme, chopped fresh, to the garlic.
• Add broth Pour a half-cup of vegetable or poultry stock around the tomato slices in the baking dish, before placing the tomatoes into the oven. This will make the tomatoes extra soft and give you more juices for dipping your bread.
• Add more brininess by using two tablespoons of capers chopped instead of olives. You can also substitute 1 tablespoon of white or red wine vinegar for the lemon juice to add a more acidic touch.

Try our Greek Stuffed Tomatoes Recipe with rice and ground beef instead of tuna.

What to serve with Tuna Stuffed Tomatoes

Most restaurants in Spain have a three-course daily lunch menu that is a great bargain. One of the typical first courses is stuffed tomatoes. Take a tip from these restaurants if you are planning a multicourse menu. These tomatoes stuffed tuna make a great starter.

Serve them with a simple side salad and rice, such as this colorful saffron-infused rice, or Spanish rice, beans, and lemon parmesan. The rice absorbs the juices of the tomatoes and the salad adds a crunch to the meal.

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Frequently Asked Questions

Can the Mediterranean Diet even be vegetarian?

Yes, vegetarians can follow the Mediterranean Diet. Vegetarians can omit animal proteins such as poultry, fish, and red meat to follow this eating style. They could choose various plant-based options for protein sources like legumes, nuts, and seeds, which are staples in the Mediterranean Diet. If needed, you can add healthy fats such olive oil, olives and avocados to make up the difference. Alternate dairy sources, such as soy yogurt or tofu, can be used to supplement the diet. Other ideas include adding nuts and seeds to salads or bowls, mashing beans on toast, substituting ice cream for frozen banana slices, or serving hummus with vegetables throughout the day.

What are the fundamental principles of the Mediterranean Diet?

The Mediterranean diet is a lifestyle choice known for focusing on healthful and nutritious food choices and regular physical activity. This diet focuses on fruits, vegetables whole grains, legumes and healthy fats such olive oil and nuts. A moderate amount of dairy, meat, fish, and poultry is also encouraged. The Mediterranean diet encourages the consumption of red wine in moderation. These are the basic principles of the Mediterranean diet:

1. Consume primarily plant-based food, such as fruits and vegetables, whole-grain breads and cereals, beans (legumes), seeds, nuts and seeds, healthy fats from olive oils and olives, yogurt (preferably nonfat), fish (at minimum twice per week), and small amounts lean poultry and red meat approximately once per week. Avoid fried foods.
2. Choose fresh ingredients over pre-packaged processed food items whenever possible.
3. To enhance the flavor of your meals, add herbs to replace salt.
4. Incorporate physical activity into your daily routine, like taking a walk after dinner or participating in an exercise class.
5. Enjoy meals with family and friends and savor the experience of sharing food.
6. Practice mindful eating by paying attention to your food's flavors, textures, and smells. This will allow you to know when you feel full and satisfied.

Is milk okay for the Mediterranean diet

Yes, milk can be consumed on the Mediterranean diet. This diet includes dairy products like low-fat yogurt, cheese, and other important nutrients. Milk is also nutritious and should be included in moderation as a drink in your daily routine, along with other beverages like coffee and tea. You can make delicious dishes with milk, such as oatmeal or smoothies. To promote sustainable farming, choose organic milk whenever possible. For a healthy start to your day, add milk to breakfast options such as avocado toast or smoothie bowls.

Statistics

• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)

External Links

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• The Mediterranean Diet, From an Environment-Driven Eating Culture to an Emerging Med Prescription - PMC


• Definition of Mediterranean Diet: A Literature Review. PMC

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• NEJM

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets overall 2023 – Expertly reviewed - US News Health

How To

How to Live a Healthy Lifestyle by adopting a Mediterranean Diet

The Mediterranean Diet reflects the traditional Mediterranean foodways. It emphasizes healthy fats. whole grains. legumes, and fresh fruit and vegetables. A hallmark of this diet is the regular consumption of plant-based foods such as legumes and nuts, packed with essential nutrients like plant proteins, vitamins, minerals, and antioxidants. The anti-inflammatory properties these foods possess are well known for their heart health benefits.

The Mediterranean diet has many health benefits. It can help you live longer and have better quality of life. Evidence has also suggested that weight management and cardiovascular disease may be possible benefits. It promotes healthy eating habits that involve socializing around meals and reducing food cravings throughout the day. Finally, including lots of averagely vigorous physical activity throughout your day, such as walking or biking to work and taking the stairs instead of the elevator, can further increase the health benefits of this lifestyle.

Start a Mediterranean diet by eating more vegetables and fruits for snacks, meals, and sides. Choose whole-grain options like brown rice, quinoa, oats, and barley instead of refined grains. You can get more protein from fish, beans, or nuts. Olive oil should be used as the primary cooking fat. You can also use herbs and spices to season your food in place of salt. Consume moderate amounts of dairy products like yogurt, cheese, and milk. And finally, enjoy a glass of red wine on occasion to complete the Mediterranean diet experience!

It takes dedication and time to make adjustments to your daily menu plan. However, there are some tips to help you make the transition to a healthier lifestyle. Learn how to make your diet more varied. This will give you the opportunity to experiment with different spices, fruits, and veggies, so that you don't become bored by the same food. Last but not least: Ensure that you include grains, legumes and high fiber items to enhance your appetite after meals.

Mediterranean food encourages you to enjoy the joy of cooking and to enjoy eating. It is possible to increase your intakes in whole foods and plant ingredients over time, making small adjustments at first. This dietary pattern can have potential health advantages, such as a longer lifetime and an improved quality of lifestyle.

Resources:

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