Tuna and Egg Brick
This Tuna and Egg Brick is the perfect dish for those who want a healthy, quick, and delicious meal. With a combination of enriched protein and flavor, this dish is not just easy to make; it also delivers a generous amount of health benefits. Whether you’re looking to maintain a healthy lifestyle, aiming for weight loss, or just in need of a satisfying meal to get you through the day, this recipe has it all.
WHY YOU WILL LOVE THIS RECIPE
This Tuna and Egg Brick highlights a quick meal prep that can be done in under 30 minutes. It’s a great option if you’re on the go or just need something straightforward that satisfies. Being low-calorie yet filling, it’s also a good choice for those focused on maintaining a balanced meal plan. Plus, with the high protein from the tuna and eggs, you can feel energized throughout your day.
HOW TO MAKE Tuna and Egg Brick
EQUIPMENT NEEDED
- Skillet or frying pan
- Baking sheet
- Mixing bowl
- Oven
Ingredients You’ll Need
- 4 sheets of brick pastry
- 1 can of tuna, drained
- 2 eggs
- 1 small onion, finely chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh parsley, chopped (optional)
STEP-BY-STEP INSTRUCTIONS
- Preheat the oven to 180°C (350°F).
- In a skillet, heat the olive oil over medium heat and sauté the chopped onion until soft.
- In a bowl, mix the drained tuna, sautéed onion, and season with salt, pepper, and parsley.
- Take a sheet of brick pastry, place a spoonful of the tuna mixture in the center, and crack an egg on top.
- Fold the pastry over to create a parcel, sealing the edges.
- Repeat with the remaining sheets and filling.
- Place the parcels on a baking sheet and bake for 15-20 minutes, or until golden and crispy.
- Serve hot.
HOW TO SERVE Tuna and Egg Brick
This dish is wonderful on its own, serving as a balanced meal due to its high protein and healthy fats. For those who want to incorporate more fiber, you can serve it alongside a fresh salad, which will not only boost your nutrient intake but also round out the meal deliciously. Portion control is key for managing calories, and keeping servings to 1-2 parcels per meal can help in maintaining a controlled diet.
STORAGE & FREEZING : Tuna and Egg Brick
If you have leftovers or want to prepare them in advance, Tuna and Egg Bricks store well in the refrigerator. Allow them to cool completely, then place them in an airtight container. They can be stored in the fridge for 3-4 days. If you want to make a larger batch, you can freeze the parcels. Just wrap them tightly in plastic wrap and then in aluminum foil before freezing. To reheat, bake directly from frozen or thaw in the fridge overnight, then warm in the oven.
SERVING SUGGESTIONS
To make your meal even healthier, consider serving the Tuna and Egg Brick with a side of steamed vegetables like broccoli or green beans. These sides are nutrient-dense and provide additional fiber while keeping the meal low calorie, perfect for anyone who is looking for a balanced approach to meals.
VARIATIONS
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Healthier Version: To make a lighter option, substitute lower-fat tuna and use whole grain brick pastry. This adds more fiber and helps maintain a healthy weight.
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High-Protein or Low-Carb Version: Replace the brick pastry with low-carb wraps or even use just egg whites mixed with seasonings. This way, you focus more on protein and reduce carbohydrates significantly.
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Air Fryer Version: If you prefer using an air fryer, set it to 190°C (375°F) and cook the assembled parcels for about 10-12 minutes until golden and crispy. This method uses less oil and is perfect for those who want a healthier preparation.
FAQs
1. Is this Tuna and Egg Brick a high-protein dish?
Yes, this recipe is packed with protein mainly from the tuna and eggs, making it a fantastic choice for anyone looking to increase their protein intake.
2. Can I meal prep this Tuna and Egg Brick?
Absolutely! This recipe is great for meal prep. You can make a larger batch, store them in the refrigerator or freeze them for later. They reheat well for quick meals during the week.
3. How long can I store the Tuna and Egg Brick?
When stored properly in an airtight container, Tuna and Egg Bricks can last in the fridge for about 3-4 days. You can freeze them for up to 2 months.
4. Is this recipe suitable for a gluten-free diet?
If you use gluten-free brick pastry or wraps, this recipe can easily cater to a gluten-free diet while still being satisfying and healthy.
MAKE-AHEAD TIPS FOR Tuna and Egg Brick
Making this Tuna and Egg Brick in advance is a simple time-saver. You can prepare the filling ahead of time and store it in the fridge. When you’re ready to eat, just assemble the parcels using the prepared filling. This way, you shorten cooking time significantly, giving you a healthy, high-protein meal to enjoy quickly after a busy day. You’ll appreciate having this healthy, balanced dish readily available when hunger strikes!
Overall, this Tuna and Egg Brick offers satisfying flavors, ease of preparation, and plenty of health benefits. Perfect for busy individuals, health-savvy eaters, and anyone looking for a delicious recipe to try! Enjoy making and sharing this fantastic dish!
Tuna and Egg Brick
Ingredients
Method
- Preheat the oven to 180°C (350°F).
- In a skillet, heat the olive oil over medium heat and sauté the chopped onion until soft.
- In a bowl, mix the drained tuna, sautéed onion, and season with salt, pepper, and parsley.
- Take a sheet of brick pastry, place a spoonful of the tuna mixture in the center, and crack an egg on top.
- Fold the pastry over to create a parcel, sealing the edges.
- Repeat with the remaining sheets and filling.
- Place the parcels on a baking sheet and bake for 15-20 minutes, or until golden and crispy.
- Serve hot as a balanced meal on its own or with a fresh salad for added fiber.