Recipe Book

Nutritious recipes and ideas for under $10*

* Based on feeding a family of four

We all have a favourite tuna
recipe, often one that’s been
passed around the family and
cooked time and time again.
Tuna should be considered for
meals on a far more regular
basis than we do, especially
because it’s so easy and
versatile to use, always on
hand and requires no thawing
or preparation before use.
Our food team in the
GREENSEAS® Test Kitchen has
been busy working on your
behalf, developing and testing
a whole range of new recipes
which offer great healthy meal
solutions that can feed a family
of four for under $10.
Now planning weekday meals
won’t be as complicated or
time consuming as it’s been
in the past. As a mum myself,
I know that finding meals that
are healthy, fit the budget and
can be enjoyed by the whole
family is a tough task at the
best of times.
So, if you’re looking for new
inspiration at mealtimes, then
make our new selection of
fuss-free, budget recipes part
of your weekly meal plan and
feel satisfied knowing that your
family will be in good stead to
get them through another busy,
active day tomorrow.

Leanne Bennett-Jones
Greenseas Food
Communications Manager
& Mum
Greenseas®
Healthy meals made easy!

Why is seafood good for me and my family?

Greenseas® seafood is high in protein and generally Free Pasta Server!
low in fat, so it is an excellent choice as a main meal, Visit www.greenseas.com.au/
salad ingredient or entrée. Fish is also a good source agt, be one of the first 2000
of iodine. Most Australians currently eat less than half new readers to subscribe to
the amount of fish recommended. Aim for at least our Greenseas newsletter and
2 fish meals a week for good health. receive a free Pasta Server.

The good oil in fish Offer valid until

30 November 2009
The natural goodness of fish comes partly from
or while stocks last.
the omega-3 fatty acids, which are special oils found
in fish. Fish like salmon and tuna are particularly
high in omega-3 DHA. Canned fish contains all
the goodness of omega-3 fats found in fresh fish,
and it is so versatile it is easy to serve twice a week.

Will children eat fish?

Children learn to eat and enjoy what is familiar, they
also learn by example. If you eat fish regularly, your As a subscriber you'll receive
children will learn to enjoy fish also. Include tuna the fortnightly Greenseas
and salmon in your child’s menu from a young age. newsletter featuring
These recipes are particularly designed to make
• Latest Greenseas Recipe
family friendly meals with tuna and salmon – no
bones, no fuss. • Handy hints in the kitchen
• Access to subscriber only
Fish and mercury
competitions
Greenseas canned tuna and salmon are routinely
tested and meet the strict requirements for limiting For more recipe ideas visit
mercury intake. Food Standards Australia and New www.greenseas.com.au
Zealand (FSANZ) advises that in general it is safe for
all population groups including pregnant women to
consume two to three serves of any type of tuna
per week (fresh or canned).
* All recipe costs calculated on 1st July 2009 and
based on major supermarket and market prices.
Some pricing may vary and should be used as
an indication only.
 ~ Dinner ideas
$1.25 per serve
Pumpkin, Tuna & $9.96 per recipe
Feta Frittata Nutrition Tip!
A frittata is Italy’s version of a French omelette. Both are Eggs are nutrient dense,
cooked over an open flame, but a frittata is generally being a natural source of
finished under the grill. This version is particularly good at least 13 different vitamins
as the sweetness of the pumpkin marries beautifully and minerals.
with the saltiness of the feta and tuna.

Serves: 8

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150g pumpkin, peeled and
cut into 2cm chunks
1 tbsp olive oil
½ small red onion, sliced
425g can GREENSEAS Tuna
Chunks in Springwater, drained
½ cup HEINZ Frozen Peas
1 tbsp fresh oregano leaves, chopped
8 eggs, lightly beaten
100g feta, crumbled
8 cherry tomatoes, halved
Freshly ground black pepper
and salt, to taste
1. Preheat oven to 200°C. Toss pumpkin in half the oil and roast
on a lined baking tray for 15 minutes, or until tender and golden.
2. Heat remaining oil in a 28cm non-stick frying pan, add onion
and cook for 2-3 minutes or until tender.
3. Add roasted pumpkin, GREENSEAS Tuna, peas and oregano to
the pan. Pour in eggs and stir gently to distribute the vegetables
evenly. Sprinkle with feta and top with tomatoes, cut side up.
Season with pepper and salt and cook over low heat for 10-15
minutes, or until just set.
4. Place under a preheated grill for 5 minutes or until the top is
golden brown. Cut into wedges and garnish with fresh herbs.
 $2.48 per serve
Tuna, Roast Tomato $9.93 per recipe
& Bocconcini Pasta Nutrition Tip!
The flavour of roasted tomatoes gives a wonderful Pasta is a family staple.
intensity to this dish. When tossed with fresh basil and Try wholemeal for variety
hearty chunks of tuna this dish leads itself to a multitude as a fibre boost and a
of other ingredient combinations. Add your family's nuttier flavour.
favourites to this versatile pasta recipe.

Serves: 4

4 Roma tomatoes,
each cut into 6 wedges
400g rigatoni pasta
1½ tbsp pine nuts
2 tsp olive oil
1 small red onion, thinly sliced
½ cup extra virgin olive oil
¼ cup balsamic vinegar
425g can GREENSEAS Tuna
Chunks in Springwater, drained
6 bocconcini balls, torn into pieces
½ cup loosely packed basil leaves,
roughly torn
freshly ground black pepper
and salt, to taste
1. Preheat oven to 160°C. Place tomato wedges onto a lined
oven tray. Drizzle with a little olive oil and season to taste.
Bake for 20 minutes until soft.
2. Meanwhile, cook pasta in a saucepan of boiling water for
10 minutes until tender. Drain and keep warm.
3. Add pine nuts to a hot frying pan and cook for 3-4 minutes
until toasted. Set aside. Heat oil in the frying pan, add onion
and cook for 2-3 minutes until tender.
4. Whisk together the extra virgin olive oil and balsamic vinegar.
Add to the drained pasta with the tomatoes, pine nuts,
onion, GREENSEAS Tuna, bocconcini, basil and pepper.
Drizzle with a little extra oil if desired.
 ~ Dinner ideas

Creamy Tuna Bake

Creamy tuna bake is a popular meal in our home. I love it because it’s such a quick and simple
stand-by meal made from everyday pantry ingredients. My family loves its wonderful creamy flavour.
I’d say a winner on all counts!

Serves: 6

2 cups rigatoni pasta

40g butter
2 tbsp plain flour
600ml milk
¾ cup grated tasty cheese
1 tbsp American mustard
425g can GREENSEAS Tuna
Chunks in Springwater, drained
270g GOLDEN CIRCLE Corn, drained
½ cup HEINZ Frozen Peas
½ cups fresh breadcrumbs
¼ cup grated parmesan cheese
freshly ground black
pepper and salt, to taste
shaved parmesan, to serve (optional)
1. Cook pasta in a saucepan of boiling water for 10 minutes or
until al dente. Drain.
2. Melt butter in a large saucepan. Add flour and cook stirring for
1 minute. Add milk all at once whisking continuously to prevent
lumps. Bring to the boil, reduce heat and simmer until thickened.
Stir in 1/2 cup of the tasty cheese and mustard.
3. Combine pasta with white sauce, GREENSEAS Tuna, corn and
peas. Spoon the pasta mixture into a 2 litre capacity baking dish.
4. Combine breadcrumbs, remaining tasty cheese and parmesan
and sprinkle over pasta mixture. Bake in a preheated oven of
180°C for 20 minutes, or until golden. Serve with vegetables
or salad.

$1.30 per serve

$7.83 per recipe

Nutrition Tip!
Canned fish is a great way
to get the essential fatty acids
needed for heart health.
 ~ Entertaining for friends
$2.45 per serve
Savoury Tuna Roulade $9.80 per recipe
Simple and elegant, this roulade makes a delicious start to
any meal and will suit almost any occasion. Whether it’s a Nutrition Tip!
formal dinner party or a casual lunch, this roulade plates-up Tuna is a natural source of the
as an elegant starter, a simple meal with friends, or will sit important omega-3 DHA fatty
just as comfortably on a platter at a family barbeque. acids found mostly in the brain
and nervous system.
Serves: 4

60g butter
1/3 cup flour
400ml milk
4 eggs, separated
¼ cup finely chopped chives
250g spreadable cream cheese
425g can GREENSEAS Tuna
Chunks in Springwater, drained
1 lebanese cucumber, finely diced
2 spring onions, finely diced
2 tsps capers, chopped
Freshly ground black pepper, to taste
1. Melt butter in a large saucepan. Stir in flour and cook
whilst stirring for 1-2 minutes. Add milk all at once whisking
continuously until smooth. Bring to the boil, reduce heat
and simmer until thickened. Stir in egg yolks and chives
then set aside.
2. Beat egg white until stiff peaks form. Gently fold into cooled
white sauce mixture and pour into a 34 x 24cm baking paper
lined pan. Bake in a preheated oven of 190°C for 15 minutes
or until golden. Remove from oven and transfer from tin onto
a clean tea towel and remove paper. Cool.
3. Spread cream cheese over cooled roulade, leaving a 1cm
border from the edge. Top with GREENSEAS Tuna, cucumber,
spring onions, capers and pepper. Roll
up from the long edge as for a Swiss roll.
Wrap in plastic wrap and refrigerate for
2 hours before slicing.
 $1.27 per serve
Creamy Tuna & Chive Dip $7.65 per recipe
This recipe has been a life-saver to me on many occasions,
especially with last minute visitors, or as a yummy spread Nutrition Tip!
on school lunches. As an open sandwich it is delicious Wholegrains are important
topped with sliced cucumber, slithers of red onion, for good health. Serve this
capers and alfalfa or snow pea sprouts. But best of all, dip with crunchy wholemeal
the ingredients can all be whipped together in the food bread.
processor or quickly by hand in just minutes.

Serves: 6-8

425g GREENSEAS Tuna 1. Place GREENSEAS Tuna, cream cheese, sour cream,
in Brine, drained lemon juice and paprika in a food processor and process
125g cream cheese, briefly until smooth. Adjust seasoning to taste with freshly
at room temperature ground pepper and salt
½ cup sour cream 2. Transfer mixture to a small bowl and fold through the chives.
25ml lemon juice 3. To serve; mound the dip onto a serving plate and serve with
warm slices of crisp baguette or Turkish bread.
½ tsp paprika
Freshly ground pepper and salt,
to taste
2 tbsp chives, finely chopped
 ~ Great salad ideas
$2.49 per serve
Mango, Lime, Noodle & $9.94 per recipe
Coriander Salad Nutrition Tip!
The fresh flavours of this Thai inspired salad are simply Fresh herbs are a great way
wonderful. So, next time you’re looking for salad inspiration to add flavour to foods.
to take to a barbeque, wow your family and friends with
this quick and easy salad. It will prove to be more popular
than the barbequed meat itself!

Serves: 4

Salad
1 large mango, sliced thinly
100g rice vermicelli noodles, soaked
in boiling water for 3 minutes then
drained
1 Lebanese cucumber, cut in half
lengthwise then thinly sliced
1 cup mint leaves
1 cup coriander leaves
425g can GREENSEAS Tuna
Chunks in Springwater, drained
¼ cup peanuts, chopped (optional)

Dressing
1 large red chilli, finely chopped
3 tbsp lime juice
1 tbsp fish sauce
1 tbsp sugar

1. Place mango, noodles, cucumber,

1 tbsp sesame seeds mint and coriander in a bowl and
½ cup chicken stock toss lightly to combine. Transfer
½ cup HP Sauce salad to a serving bowl or platter
and sprinkle with Greenseas Tuna
2 tbsp honey
and peanuts.
4 spring onions, chopped
2. Combine dressing ingredients in a
2 tsp finely grated ginger jar and shake well. Pour dressing
2 cloves garlic, finely chopped over salad just before serving.
8 chicken drumsticks,
scored with a sharp knife
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 $2.40 per serve
Middle Eastern Tuna $9.60 per recipe
Cous Cous Salad Nutrition Tip!
Middle Eastern cooking is so popular these days, and Choose a yoghurt with
justifiably so. This salad is wonderful served as a light probiotic acidophilus and
lunch or dinner, and goes nicely with other grilled fish bifidus cultures to support
and seafood dishes. It also makes a great addition to healthy digestion.
your next barbeque.

Serves: 4-6

2 tbsp slivered almonds

2 tsp olive oil
1 red onion, sliced
1 tsp garam masala
1 cup couscous
2 tsp finely grated orange rind
425g can GREENSEAS Tuna in Oil,
drained
200g thinly sliced roasted
red capsicum
½ cup fresh coriander leaves
Natural yoghurt, for serving

1. Heat a frying pan, add almonds

and cook for 4-5 minutes or until
golden. Set aside.
2. Add oil to pan. Cook onion and
garam masala for 2-3 minutes, or
until onion is tender and spice is
fragrant.
3. Pour 1¼ cups boiling water over
combined couscous and orange
rind, cover and allow to stand for
3 minutes. Fluff with a fork and
stir in almonds, onion mixture,
GREENSEAS Tuna, capsicum and
coriander. To serve, accompany
with yoghurt.
4. Serve warm or cool as a light
dinner or lunch.
 ~ Light lunch

Salmon & Scrambled Eggs

Tomato Toasties with Salmon Salsa
Serves: 4 Serves: 2

$2.44 per serve $1.83 per serve

$9.76 per recipe
2 x 95g cans GREENSEAS Salmon
with Sundried Tomato & Basil, drained
¼ cup egg mayonnaise
¼ cup fresh basil leaves, chopped
2 tsp wholegrain mustard
4 panini or Turkish breads, sliced in half horizontally
2 ripe tomatoes, sliced
8 cherry bocconcini, sliced
1. Preheat sandwich press.
2. Combine GREENSEAS Salmon, mayonnaise,
basil and mustard in a small bowl. Divide salmon
mixture between 4 panini bases. Top with sliced
tomato, bocconcini and top of panini.
3. Cook in sandwich press until bocconcini is
melted and bread is golden.
$3.67 per recipe
1 x 95g can GREENSEAS Salmon with
Sea Salt & Cracked Pepper, drained
¼ small red capsicum, thinly sliced
1 tbsp each of finely sliced red onion and
chopped flat leaf parsley
2 tsp each of olive oil and lemon juice
4 eggs
70ml cream
Freshly ground black pepper, to taste
2 tsp butter
toasted crusty bread, to serve
1. Combine GREENSEAS Salmon, capsicum, onion,
parsley, olive oil and lemon juice then set aside.
2. Whisk eggs, cream, and pepper together.
Heat butter in a frying pan over medium heat
until frothing. Add egg mixture and cook stirring
occasionally, until just cooked through.
3. Serve eggs on crusty toast with salmon salsa.
Middle Eastern Cheesy Tuna
Salad with Lemon Quesadillas
Yoghurt Dressing
Serves: 4 Serves: 4

$2.49 per serve $2.13 per serve

$9.98 per recipe $8.50 per recipe
2 avocado, peeled, stone removed 425g can GREENSEAS Tuna
& cut into eighths Chunks in Springwater, drained
4 vine-ripened tomatoes, cut into thick slices 2 tbsp HEINZ Mayonnaise
425g can GREENSEAS Tuna in Oil, drained 1 spring onion, finely sliced
½ cup flat leaf parsley, roughly chopped ½ tsp smoked paprika
Freshly ground pepper and salt ½ red chilli, finely chopped
4 flour tortillas
Dressing:
½ red capsicum, finely sliced
220ml Greek Natural Yoghurt
½ cup grated cheddar cheese
2 tsp lemon juice
1 tsp olive oil
1 tsp each of sumac (Middle Eastern spice,
available from supermarket) and cumin sour cream, to serve

1. Arrange the avocado, tomato and GREENSEAS
Tuna on a platter, sprinkle with parsley and season
with freshly ground pepper and salt.
2. Combine dressing ingredients and mix well.
Serve dressing separately in a small bowl and
spoon over salad when serving.
1. Combine GREENSEAS Tuna, mayonnaise,
spring onion, paprika and chilli. Mix well.
2. Spread tuna mixture over two tortillas. Top with
capsicum, grated cheese and the remaining tortillas.
3. Heat oil in a large non-stick frying pan over medium
heat. Gently slide the quesadilla into the pan.
Cook for 1 minute each side or until golden brown.
Cut into wedges and serve with sour cream.
 ~ Quick meals in minutes
$2.07 per serve
Korma Curry $8.28 per recipe
with Pumpkin Nutrition Tip!
The aromatics that waft from this recipe will drive the Pumpkin is high in fibre,
family crazy – in fact, the intensity of flavour and fragrance vitamins C and E. Peas are also
suggests the recipe is far more labour intensive than the a great source of fibre.
10 minutes it takes to cook. It was even voted by the
Test Kitchen Team amongst their favourite recipes in this
booklet! It’s quick, easy and well within budget which
makes it a firm favourite with me as well.

Serves: 4 2 tsp olive oil

½ onion, sliced
¼ cup korma curry paste
400g pumpkin, peeled and chopped
into cubes
800g can crushed tomatoes
425g can GREENSEAS Tuna
Chunks in Brine, drained
½ cup HEINZ Frozen peas
¼ cup cream
toasted slivered almonds and
coriander, for garnish
basmati rice, for serving
pappadams, for serving (optional)

1. Heat oil in a large frying pan or

saucepan. Cook onion for 2 minutes
until softened. Stir in curry paste and
cook for a further minute.
2. Add pumpkin and tomatoes and
bring to a gentle simmer. Cook for
5 minutes until pumpkin is tender.
Stir in GREENSEAS Tuna, frozen
peas and cream. Cook for 2
minutes until heated through.
3. Transfer curry to a serving bowl
and sprinkle with almonds and
coriander. Serve with basmati rice
and pappadams if desired.
 $2.49 per serve
Caesar Style Salad $9.99 per recipe
Light and crisp, this salad is an all time classic – I just
can’t believe Caesar Cardini didn’t think to use tuna in Nutrition Tip!
his original version! Enjoy. Eggs are naturally low in
sodium, high in protein,
Makes: 4 vitamins A and E.

¼ baguette, thinly sliced

2 slices prosciutto
2 tbsp extra virgin olive oil
2 eggs
1 Cos lettuce, outer leaves removed,
washed and chopped
425g can GREENSEAS Tuna
Chunks in Springwater, drained
½ cup HEINZ Caesar Dressing
½ cup shaved parmesan

1. Preheat oven grill or grill plate.

Brush baguette slices and prosciutto
with oil and cook on grill until
golden. Set aside.
2. Soft boil eggs, by cooking in
simmering salted water for
4 minutes and remove with a
slotted spoon. Crack shell and
refresh in cold water then
set aside.
3. Combine lettuce, sliced baguette,
prosciutto and GREENSEAS Tuna
in a large bowl. Add Caesar dressing
and toss well. Spoon onto a serving
plate and top with chopped eggs
and parmesan. Drizzle with extra
dressing if desired.

Orecchiette with Tuna
& Roasted Peppers
The Italian word “orecchiette” means “little ears” and is so accurately named after the
“ear” shape of this pasta. The ear shaped pasta easily cups the juices, tiny capers and
the delicious flakes of tuna in this dish.
Serves: 4
500g good quality orecchiette
or penne pasta
Sauce
2 tbsp olive oil
1 tbsp chopped garlic
500g roasted red capsicum,
cut into 1cm wide strips
¼ cup chopped parsley
3 tbsp baby capers
425g can GREENSEAS Tuna in Oil
(not drained)
2 tbsp fresh breadcrumbs, toasted
~ Dinner ideas
1. Bring a large pot of salted water to the boil and cook pasta
as per packet instruction until al dente.
2. Meanwhile, heat oil in a small saucepan and cook the garlic
over medium heat for 2 minutes or until lightly golden.
Add the red capsicum and cook for a further 2 minutes.
3. Remove saucepan from the heat and add the parsley,
capers and GREENSEAS Tuna including the oil from the tuna.
Stir to break up the tuna then season to taste with freshly
ground pepper and salt.
4. Drain the cooked pasta and toss with the tuna and pepper
sauce. Add the breadcrumbs, lightly toss and serve immediately.
$2.43 per serve
$9.72 per recipe
Nutrition Tip!
Pasta is low in fat and
provides energy-giving
carbohydrates for daily life.
In a healthy diet, around
half your daily energy intake
comes from carbohydrates.
 ~ Family favourites
$2.22 per serve
Tuna, Pea & Feta Cakes $8.88 per recipe
There’s something quite lovely about these little patties.
They’re moist and delicate in flavour, quick to prepare and Nutrition Tip!
the kids will just love them! And, if you don’t use them all Healthy value in the pantry -
in one meal, they’re delicious in a sandwich the following canned tuna contains as
day or can be frozen for a quick meal on the run. much omega-3 fatty acids
as fresh fish.
Makes 12 patties

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400g potatoes, peeled and diced 1. Cook potatoes in boiling water until tender. Drain well.
1 cup HEINZ Frozen Peas, defrosted Return to saucepan with peas and mash until smooth.
425g can GREENSEAS Tuna in 2. Stir in GREENSEAS Tuna, feta, egg, breadcrumbs, mint and
Springwater, drained lemon rind. Season with pepper. Form mixture into patties
and dust each side lightly in flour.
200g feta, crumbled
3. Heat oil in a large frypan. Cook patties for 3-4 minutes on
1 egg, lightly beaten each side until golden. Drain on absorbent paper towel.
½ cup fresh breadcrumbs Serve with salad and lemon wedges.
2 tbsp mint, chopped
2 tsp finely grated lemon rind
freshly ground black pepper, to taste
flour, for dusting
1 tbsp olive oil, for cooking
 $2.49 per serve
Curried Tuna Pasties $9.99 per recipe
I often make these pasties for Friday night dinner
as they’re a great stand-by meal to enjoy in front of Nutrition Tip!
the TV with the family. The pasties freeze well in an Corn is actually a cereal. It's
airtight container should you wish to make extra high in fibre, energy-giving
for another time. carbohydrates and folate!

Makes: 4 pasties

425g can GREENSEAS Tuna
Chunks in Springwater, drained
1 cup HEINZ Frozen Supersweet
Corn Kernels
125g cream cheese, softened
1 carrot, peeled and grated
½ cup HEINZ Frozen Peas
¼ cup korma curry paste
¼ cup coriander, chopped
2 sheets shortcrust pastry,
slightly defrosted
Egg wash made from 1 egg,
lightly beaten with 1 tbsp milk
HEINZ Tomato, Capsicum & Black
Pepper Chutney, for serving
1. Preheat oven to 200°C. Place GREENSEAS Tuna, sweet corn,
cream cheese, carrot, peas, curry paste and coriander in a large
bowl. Mix well.
2. Cut each pastry sheet in half on the diagonal to form 4 triangles.
Divide mixture evenly between the pastry triangles, by placing
on one half of the triangle. Fold pastry over the filling to form a
smaller triangle and press with a fork to seal.
3. Place pasties onto a lined oven tray and brush with egg
wash. Bake for 25 minutes, or until golden and crisp. Serve with
tomato chutney and a fresh garden salad.
 ~ Family favourites
$2.42 per serve
Tuna & Lentil Burgers $9.68 per recipe
Tuna & Lentil Burgers are a great stand-by meal and
so much tastier than commercial vegetable burgers. Nutrition Tip!
In this recipe, we've kept the accompaniments simple Pulses such as lentils
as the yoghurt and tahini sauce complement the burger contain different types of
perfectly. If you're unfamiliar with tahini, it's a ground fibre important for inner
sesame seed paste found in the health food section body health.
of your local supermarket.

Makes: 8 burgers

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400g potatoes, peeled & chopped
425g can GREENSEAS Tuna
Chunks in Brine, drained
400g can brown lentils,
drained and rinsed
4 spring onions, finely sliced
½ cup coriander leaves, chopped
¼ cup dried breadcrumbs
2 tbsp mild Indian curry paste
1 egg
freshly ground black pepper, to taste
light olive oil, for cooking
1. Place potatoes in a saucepan of cold water, bring to the boil
and cook until tender. Drain and mash then cool slightly.
2. Combine potatoes in a large bowl with GREENSEAS Tuna,
lentils, spring onion, coriander, breadcrumbs, curry paste, egg,
and pepper. Mix well with hands until smooth and mixture
comes together. Form lentil mixture into 8 patties.
3. Heat oil in a large frying pan over medium heat. Add patties and
cook for 2-3 minutes each side until golden.
4. Combine yoghurt, tahini and lemon juice. Serve patties with a
salad or in a fresh roll topped with roasted red capsicum and
salad greens.

Yoghurt Sauce
200ml Greek-style natural yoghurt
1 tbsp tahini
1 tbsp lemon juice
 $1.58 per serve
Creamy Tuna Cannelloni $12.66 per recipe*
* Please note this recipe serves 8

We’ve used fresh lasagne sheets in this recipe to make it

quick and simple to assemble, however, dried cannelloni Nutrition Tip!
tubes work equally as well if you pipe the mixture into the Serve with a simple salad
tubes through a large, plain nozzled piping bag. of lettuce leaves, tomato,
cucumber and balsamic
Serves: 8 vinegar.

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40g butter
2 tbsp plain flour
700ml milk
½ cup grated tasty cheese
1 tbsp wholegrain mustard
500g fresh ricotta
425g can GREENSEAS Tuna
Chunks in Brine, drained
1 cup flat leaf parsley, chopped
2 tbsp chopped chives
1 egg
freshly ground black pepper, to taste
4 fresh lasagne sheets, halved
freshly snipped chives, for serving
1. Melt butter in a large saucepan. Add flour and cook stirring for
1 minute. Add milk all at once whisking continuously to prevent
lumps. Bring to the boil, reduce heat and simmer for 2-3 minutes
until thickened. Stir in cheese and mustard.
2. Combine ricotta with the GREENSEAS Tuna, parsley, chives,
egg and pepper. Spoon between each piece of lasagne and
roll over to form a tube.
3. Pour ¼ cup water into the base of a large rectangular baking
dish. Top with cannelloni tubes and pour white sauce over the
top. Cover with foil and bake in a preheated oven of 180°C
for 25 minutes. Remove cover and bake a further 20 minutes.
Sprinkle with freshly snipped chives and black pepper just
before serving.
 ~ Dinner ideas
$2.48 per serve
Mum’s Fish Pie $9.93 per recipe
This pie is the ultimate comfort food and always brings
back very fond memories of Good Friday as a child. Nutrition Tip!
Mum always served her delicious fish pie annually on this Fish is high in protein, rich in
special occasion but for some reason, we were never essential omega-3 fatty acids
treated to this dish any other time of the year. Well, times and some vitamins. Make
have changed in my home and we don’t wait for special this recipe regularly for an
occasions to enjoy the delicious creamy flavour of this enjoyable and nutritious
magnificent fish pie. In my view, every meal should be meal for the whole family.
a special occasion!

Serves: 4 100g butter

1/3 cup plain flour
3 cups milk
1 tbsp seeded mustard
700g potatoes, peeled and diced
425g can GREENSEAS Tuna
Chunks in Brine, drained
¼ cup finely chopped chives
½ cup HEINZ Frozen Peas
100g baby spinach, chopped
½ cup grated tasty cheese

1. Melt 75g of butter in a saucepan.

Add flour and stir, cooking for 1-2
minutes. Pour in 700ml of the milk
whisking continuously. Bring sauce
to the boil until thickened, stirring
regularly. Stir in mustard and set aside.
2. Cook potatoes in a saucepan
of boiling water until tender.
Drain. Mash until smooth adding
remaining butter and milk.
Season to taste.
3. Stir GREENSEAS Tuna, chives, peas
and spinach into white sauce and
season to taste.
4. Pour mixture into a 1.5 litre baking
dish or 4 x 1½ cup ramekins.
Top with potato, sprinkle with tasty
cheese then bake in a preheated
oven of 180°C for 25 minutes until
golden and heated through.
We have taken great care in formulating
these recipes. If you have any concerns
about the suitability of a recipe or
particular food for any person, please
consult your health care professional.
Please carefully consider the person’s
health condition (including any allergies)
when choosing which meals to prepare.

This recipe booklet has been

written and produced by:
H.J. Heinz Company Australia Limited,
2 Southbank Boulevard, Southbank,
Victoria 3006, Australia.

Copyright © 2009 by H.J. Heinz

Company Australia Limited. No part of
this recipe booklet may be reproduced
in any manner whatsoever without the
written consent of H.J. Heinz Co.
Aust. Ltd.

For information or enquiries, please call

1800 037 058 (Aust Only)

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Recipe Book
Nutritious recipes and ideas for under $10*
* Based on feeding a family of four
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