Tuna Stuffed Zucchini: A Delicious and Healthy Recipe

Are you looking for a light, flavorful, and healthy meal? Look no further than tuna stuffed zucchini! This recipe is incredibly easy to make, packed with protein and nutrients, and perfect for a quick weeknight dinner or a satisfying lunch. It’s also a great way to use up zucchini from your garden or local farmers market. This dish is naturally low-carb, making it a great option for those watching their carbohydrate intake. Plus, it’s easily customizable to suit your taste preferences. We’ll explore all the tips and tricks to make the perfect tuna stuffed zucchini every time.

## Why You’ll Love This Recipe

* **Healthy and Nutritious:** Zucchini is low in calories and high in vitamins and minerals, while tuna provides a good source of protein and omega-3 fatty acids.
* **Easy to Make:** This recipe requires minimal prep time and cooking skills.
* **Versatile:** You can easily adapt the filling with different vegetables, herbs, and spices.
* **Delicious:** The combination of tender zucchini, savory tuna filling, and melted cheese is simply irresistible.
* **Perfect for Leftovers:** Tuna stuffed zucchini is delicious the next day, making it ideal for meal prepping.

## Ingredients You’ll Need

* **Zucchini:** Choose medium-sized zucchini that are firm and blemish-free. About 3-4 zucchini should suffice for 4 servings.
* **Tuna:** Canned tuna in water or olive oil, drained well. Flaked light tuna or albacore tuna both work great. For a richer flavor, opt for tuna in olive oil. Ensure the tuna is sustainably sourced.
* **Onion:** Finely chopped, adds a savory base to the filling.
* **Celery:** Finely chopped, adds a fresh, crisp element.
* **Bell Pepper:** Finely chopped (any color), adds sweetness and texture.
* **Garlic:** Minced, provides a pungent aroma and flavor.
* **Mayonnaise:** Binds the filling together and adds moisture. You can use light mayonnaise or Greek yogurt for a healthier option.
* **Lemon Juice:** Brightens the flavor of the filling and adds acidity.
* **Fresh Herbs:** Parsley, dill, or chives, chopped. Adds freshness and flavor. A combination of herbs works well too.
* **Grated Cheese:** Mozzarella, cheddar, or Parmesan. Melts beautifully and adds a cheesy topping. Consider a blend of cheeses for a more complex flavor.
* **Olive Oil:** For sautéing the vegetables.
* **Salt and Pepper:** To taste. Adjust seasonings according to your preference.
* **Optional Ingredients:**
* Breadcrumbs: Adds bulk and texture to the filling.
* Sun-dried tomatoes: Chopped, adds a burst of flavor.
* Olives: Chopped, adds a salty and briny flavor.
* Red pepper flakes: Adds a touch of heat.
* Capers: Adds a salty and tangy flavor.
* Cooked rice or quinoa: Adds bulk and makes the dish more filling.

## Step-by-Step Instructions

1. **Prepare the Zucchini:**

* Wash the zucchini thoroughly.
* Cut the zucchini in half lengthwise.
* Using a spoon, carefully scoop out the flesh, leaving a ¼-inch border. This creates the “boats” for the filling. Save the scooped-out zucchini flesh for later use in the filling (optional).
* Lightly salt the zucchini boats and place them upside down on a paper towel-lined plate for about 15-20 minutes. This helps to draw out excess moisture and prevent the zucchini from becoming soggy.

2. **Prepare the Filling:**

* Heat olive oil in a skillet over medium heat.
* Add the chopped onion, celery, and bell pepper and sauté until softened, about 5-7 minutes. Stir frequently to prevent burning.
* Add the minced garlic and cook for another minute until fragrant.
* If using the scooped-out zucchini flesh, chop it finely and add it to the skillet. Cook until softened, about 3-5 minutes.
* Remove the skillet from the heat and let it cool slightly.
* In a mixing bowl, combine the drained tuna, sautéed vegetables, mayonnaise, lemon juice, fresh herbs, salt, and pepper.
* Mix well until everything is evenly combined. Taste and adjust seasonings as needed.
* If using breadcrumbs, add them to the filling and mix well. This will help to absorb any excess moisture.

3. **Stuff the Zucchini:**

* Preheat your oven to 375°F (190°C).
* Pat the zucchini boats dry with paper towels.
* Spoon the tuna filling into the zucchini boats, packing it firmly.
* Place the stuffed zucchini in a baking dish lined with parchment paper.

4. **Bake the Zucchini:**

* Bake for 20-25 minutes, or until the zucchini is tender and the filling is heated through.
* Remove the baking dish from the oven.
* Sprinkle the grated cheese over the stuffed zucchini.
* Return the baking dish to the oven and bake for another 5-10 minutes, or until the cheese is melted and bubbly.

5. **Serve:**

* Let the tuna stuffed zucchini cool slightly before serving.
* Garnish with fresh herbs, such as parsley or chives.
* Serve warm as a main course or side dish.

## Tips for Success

* **Don’t overcook the zucchini:** Overcooked zucchini will become mushy. Bake until just tender.
* **Drain the tuna well:** Excess moisture in the tuna will make the filling watery. Press out any excess liquid.
* **Customize the filling:** Get creative with your fillings! Add different vegetables, herbs, spices, or cheeses to create your own unique flavor combination.
* **Use fresh herbs:** Fresh herbs add a bright and vibrant flavor to the dish. If you don’t have fresh herbs, you can use dried herbs, but use half the amount.
* **Make it ahead:** You can prepare the zucchini and the filling ahead of time. Store them separately in the refrigerator until ready to bake. This is a great time-saver for busy weeknights.
* **Add a crunchy topping:** For a crunchy topping, sprinkle breadcrumbs mixed with Parmesan cheese over the stuffed zucchini before baking.
* **Broil for extra browning:** For extra browning and a crispy cheese topping, broil the stuffed zucchini for a minute or two after baking, keeping a close eye on it to prevent burning.

## Variations

* **Mediterranean Tuna Stuffed Zucchini:** Add chopped sun-dried tomatoes, olives, and feta cheese to the filling.
* **Spicy Tuna Stuffed Zucchini:** Add red pepper flakes or a pinch of cayenne pepper to the filling.
* **Mexican Tuna Stuffed Zucchini:** Add corn, black beans, and salsa to the filling. Top with shredded cheddar cheese and a dollop of sour cream.
* **Italian Tuna Stuffed Zucchini:** Add cooked rice or quinoa to the tuna filling along with some chopped basil and a tablespoon or two of pesto. Top with mozzarella cheese.
* **Healthier Tuna Stuffed Zucchini:** Substitute the mayonnaise with Greek Yogurt or a light mayonnaise, reduce the amount of cheese or use a low-fat cheese.

## Serving Suggestions

Tuna stuffed zucchini can be served as a main course or a side dish. Here are some serving suggestions:

* **As a main course:** Serve with a side salad or a crusty bread.
* **As a side dish:** Serve alongside grilled chicken, fish, or steak.
* **For a light lunch:** Enjoy tuna stuffed zucchini on its own.

## Storage Instructions

* **Refrigerator:** Store leftover tuna stuffed zucchini in an airtight container in the refrigerator for up to 3-4 days.
* **Reheating:** Reheat in the oven at 350°F (175°C) for 10-15 minutes, or until heated through. You can also reheat in the microwave, but the zucchini may become slightly softer.
* **Freezing:** While technically you can freeze tuna stuffed zucchini, it is not recommended. The zucchini can become watery and mushy when thawed. If you must freeze it, wrap each zucchini half individually in plastic wrap and then place them in a freezer-safe bag. Thaw completely in the refrigerator before reheating.

## Nutritional Information (approximate, per serving)

* Calories: 250-350
* Protein: 20-25g
* Fat: 15-25g
* Carbohydrates: 10-15g
* Fiber: 3-5g

*Note: Nutritional information varies based on specific ingredients and portion sizes.*

## Frequently Asked Questions (FAQ)

* **Can I use a different type of fish?**
* Yes, you can substitute tuna with other canned fish, such as salmon or mackerel. You can also use cooked chicken or shrimp.
* **Can I make this recipe vegan?**
* Yes, you can make this recipe vegan by substituting the tuna with cooked lentils or chickpeas. Use a vegan mayonnaise or a mixture of mashed avocado and lemon juice in place of the mayonnaise. Omit the cheese or use a vegan cheese alternative.
* **Can I use frozen zucchini?**
* Fresh zucchini is recommended for the best texture. Frozen zucchini tends to be watery when thawed. If you must use frozen zucchini, thaw it completely and squeeze out as much excess moisture as possible before using it.
* **Can I grill the zucchini instead of baking it?**
* Yes, you can grill the zucchini. Grill the zucchini halves for 5-7 minutes per side, or until tender. Then, fill with the tuna mixture and grill for another 2-3 minutes, or until the filling is heated through. Watch closely to prevent burning.
* **How can I prevent the zucchini from becoming watery?**
* Salting the zucchini boats and letting them sit upside down on paper towels helps to draw out excess moisture. Also, be sure to drain the tuna well.

## Conclusion

Tuna stuffed zucchini is a simple, delicious, and healthy dish that’s perfect for any occasion. With its versatility and ease of preparation, it’s sure to become a new favorite in your household. So, gather your ingredients, follow these easy steps, and enjoy a satisfying and nutritious meal! Don’t be afraid to experiment with different flavors and ingredients to create your own signature version of this delightful dish. Happy cooking!