• 200 g long grain rice
  • 50 g unsalted butter, plus extra for greasing
  • 1 large onion, finely diced
  • 1 red pepper, washed, deseeded and chopped
  • 370 g (2 x 185g tins) tuna steak in brine
  • 1 tsp mild curry powder
  • 3 tbsp fresh flat-leaf parsley, washed and chopped
  • 200 g mature British Cheddar, grated
  • 300 ml British semi-skimmed milk
  • 4 medium British free-range eggs
  • Cherry tomatoes and rocket leaves, washed, to serve


  1. 1

    Cook the rice in a pan of boiling water according to pack instructions. Drain and set aside.

  2. 2

    Meanwhile, preheat the oven to 190°C, fan 170°C, gas 5. Grease with butter and line a 20cm x 30cm Swiss roll tin with baking parchment.

  3. 3

    Melt 50g butter in a pan over a medium heat, add the onion and pepper and sauté until tender.

  4. 4

    Drain the tuna into a large bowl, reserving 100ml of the brine. Add the cooked onion, pepper and rice to the bowl along with the curry powder and 2 tablespoons of the parsley. Mix until well combined. Press into the prepared tin and top with the cheese.

  5. 5

    Whisk the reserved brine with the milk and eggs until combined. Pour over the tuna mixture and bake for 50 minutes

  6. 6

    Cut into 16 squares then cut each square into 2 triangles. Serve garnished with the remaining parsley, some halved cherry tomatoes and a few rocket leaves.


    Cook’s tip: this recipe makes great little snacks to take on picnics or to serve as canapés, but it also makes a tasty summer supper. Cut into larger pieces and serve with salad.

Nutritional Details

Each serving provides
  • Energy 360kj 86kcal 4%
  • Fat 4.5g 6%
  • Saturates 1.8g 9%
  • Sugars 1.8g 2%
  • Salt 0.2g 3%

% of the Reference Intakes

Typical values per 100g: Energy 670kj/160kcal

Each serving provides

6.7g carbohydrate 0.3g fibre 4.7g protein

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