Courgette Boats Stuffed with Tuna


These courgette boats are incredibly delicious!  This is a quick after-work recipe for busy mums.  Serve it with a fresh salad and a starch of your choice.  The kids will adore these with rice, pasta or couscous and it’s a creative way to encourage vegetables.


Healthy recipe for kids, london paediatric dietitian

It’s a very different life when you become a parent and it is a dramatic change, no – a dramatic shock when you become a working parent!

The first thing the kids probably say to you as they get home from school is ‘Mum what’s for dinner?’  To remain magically calm and collected, be organised by preparing a weekly menu and if you don’t have a car, Ocado or a similar delivery service might just become one of life’s little treasures.

The thing that makes this recipe charming is the fact that it is colourful, bright and almost playful.

Kids eat with their eyes, but so do adults!  The array of colours is bound to draw them in and you can make up stories about boats, or the healthy vitamins that they are about to eat if you are so inclined.

We’ve got vitamin C for healthy gums, vitamin A for vision, a mineral called potassium to keep blood pressure under control and soluble fibre to prevent constipation.  Enjoy!



For the tuna stuffing:

Olive oil

1 banana shallot

1 garlic clove

1 bell pepper (yellow)

Sundried tomato paste

1 can tuna in spring water

2 courgettes



Cut the courgettes into half.  With a metal spoon, carefully spoon out the flesh and set it aside.

Brush the insides with olive oil (or use cooking spray) and cook in a preheated oven at 180ºC for approximately 20 minutes until softened.

Whilst the courgettes are cooking, add a couple of teaspoons of olive oil into a saucepan.  Once heated, add diced shallot and garlic.  Allow to soften, then add tuna, the flesh of the courgettes and diced bell pepper.

Toss in about 1/2 to one teaspoon of sundried tomato paste for flavour or for a reduced salt option juice of 1/2 lemon would be fabulous too.

Once the tuna is cooked, stuff the courgette boats with the stuffing.

Bake for a further 10-15 minutes in the hot oven and serve with a salad, rice, pasta or couscous.

Yield: 2 healthy portions or feeds 4 hungry tums

How to work with me

If you’d like to know how a paediatric dietitian and children’s nutritionist can help you drop me an email or book a call via my online calendar here.



Leave a Reply

Your email address will not be published. Required fields are marked *