Tuna and Cauliflower Cottage Pie

To get more fish in your diet, go for a twist on a family classic and give our Tuna and Cauliflower Cottage Pie a try!

  • high-protein-icon
  • low-in-sugar-icon
  • omega-3-icon
  • low-saturated-fat-icon
  • low-sodium-icon

Ingredients

  • 2

    185g Sealord Tuna in Spring Water (drained)

  • 2 cups

    cubed agria potatoes

  • 500g

    cauliflower, cut into chunks

  • 1 tsp

    oil

  • 1

    onion, chopped finely

  • 2

    carrots, cut into small cubes

  • 2 cups

    trim milk

  • 1 tbsp

    lemon zest

  • 3/4 tsp

    paprika

  • 4 tsps

    cornflour, mixed with 1 tbsp water

  • 1/2 cup

    grated tasty cheese

  • salt and pepper to taste

  • 1 tbsp

    parsley (optional)

Directions

  1. Preheat oven to 180°C fan bake.
  2. Place the potatoes in a pot of salted boiling water, cooking for five minutes. Add the cauliflower and continue to cook for 10 minutes until they are completely soft. Remove, drain and mash with a fork. Add a tbsp of milk if it’s too dry.
  3. Heat the oil in a pot to a medium heat. Add the onion and carrot, cooking for five minutes until softened, but not brown. Add the milk, lemon zest and paprika and bring to the boil.
  4. Pour in the corn flour and stir until the liquid thickens. Stir through parsley for a thicker consistency. Remove from the heat, season with salt and pepper. Stir through the tuna gently.
  5. Place the tuna mix into the base of an ovenproof dish. Spread the cauliflower mix on top spreading evenly. Sprinkle over the cheese.
  6. Bake in the oven for 20-30 minutes until golden.

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Nutritional Information*

(per serve) | (per 100g)

1320kJ

Energy

30.2g

Protein

10.7g

Total Fat

5.5g

Saturated fat

403mg

Sodium

0.136g

Omega 3

25.84mg

EPA

133.96mg

DHA

19.6g

Total Carbohydrate

10.6g

Sugar

*Nutrition figures are averages only.

318kJ

Energy

7.3g

Protein

2.6g

Total Fat

1.3g

Saturated fat

97mg

Sodium

0.03g

Omega 3

6.22mg

EPA

32.26mg

DHA

4.7g

Total Carbohydrate

2.6g

Sugar

*Nutrition figures are averages only.