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KETO GENOISE ZUCCHINI WITH TUNA AND PINE NUTS

Keto Genoise Zucchini with Tuna and Pine Nuts. 3.4g net carbs.

Serve it with fish as a perfect accompaniment,  enjoy it on its own as a lunch alternative, or have it as a pescatarian main course. With its superior health profile and explosion of flavours, this Italian dish is a classic you cannot overlook.

If you have a lonely can of tuna that you’ve ignored for ages, now it’s the time for it to shine. Take a look at the recipe and you’ll probably find that you have most of the ingredients already. And once everything is to hand, it will take you minutes to put this inexpensive keto dish together and start baking.

Should you wish to avoid lupin flour, either almond or coconut flour will work well as a substitute.

Keto Genoise Zucchini with Tuna and Pine Nuts

How To Make Keto Genoise Zucchini with Tuna and Pine Nuts

4 small zucchini. A can of tuna in oil – preferably extra virgin olive oil (well done, Asda). Capers. Anchovies. Pine nuts. Egg. Lupin flour – see recipe for substitutions. Parmigiano. Seasoning and some fresh thyme (not essential). You can go crazy with spices if you want, but bear in mind that there are already strong flavours in the mix.

Prepare the zucchini , combine ingredients, fill, bake. That’s all there is to it.

Keto Genoise Zucchini with Tuna and Pine Nuts

Scooping out the zucchini pulp is a breeze if you use a melon baller. Alternatively, you can use a small teaspoon or some other suitable scraping tool from your utensils collection. Just be gentle and careful not to overdo it – you don’t want holes at the bottom of your ‘boats’.

Enjoy!

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KETO GENOISE ZUCCHINI WITH TUNA AND PINE NUTS

Author: 

Nutrition

  • Serving: 2 halves
  • Calories: 284
  • Fat: 20g
  • Net Carbs: 3.4g
  • Protein: 21g

Recipe type: Side Dishes

Cuisine: Ketogenic. Low Carb. LCHF. Grain Free. Gluten Free.

Prep time: 

Cook time: 

Total time: 

  • 4 small zucchini
  • 120g tuna in extra virgin olive oil (drained weight from 160g can, oil reserved)
  • 1 large egg
  • 20g capers (1 heaped TBSP)
  • 10g anchovy fillets (3 or 4 depending on size)
  • 50g Parmigiano Reggiano (freshly grated)
  • 40g pine nuts (lightly toasted)
  • a generous sprinkle of ground white pepper
  • ⅛ tsp fine Himalayan pink salt (U.S. option HERE)
  • a sprinkle of paprika
  • 20g lupin flour (U.S. option HERE)
  • fresh thyme
  • extra virgin olive oil (preferably reserved from the tuna can) (U.S. option HERE)
  1. top and tail zucchini – you should end up with approximately 500g total net weight; slice them in half along the length. using a melon baller or similar instrument, scoop out pulp and place it over a muslin cloth.
  2. sprinkle salt all over the inside of your ‘boats’ and turn them upside down over a chopping board.
  3. squeeze the zucchini pulp by wringing the muslin cloth until no more water pours out (a few drips are OK) and tip it into a food processor or mini chopper like THIS ONE (U.S. option HERE).
  4. pre-heat oven to 190°C static.
  5. to the pulp, add whole egg, drained tuna (reserve the oil if extra virgin olive oil), anchovies, capers, 30g Parmigiano, pine nuts and seasoning.
  6. blitz to a coarse mixture, rather than a paste; incorporate lupin flour and thyme leaves.
  7. turn your zucchini ‘boats’ over and wipe away all the released moisture with kitchen paper towels.
  8. brush a little extra virgin olive oil (from the tuna can if you reserved it) in an adequate-sized baking tin (better if lined with foil or parchment, and just big enough to keep the ‘boats’ snuggly close to each other), place the empty zucchini boats inside and fill them with the tuna mixture.
  9. sprinkle remaining Parmigiano all over, drizzle with more of the reserved tuna oil and bake for 40-45 minutes until nicely caramelised.
Lupin flour is often out of stock – if so try THIS alternative and reliable supplier (use code QUEENKETO5 at checkout for discount).

You can use fine coconut flour (U.S. option HERE) or fine almond flour (U.S. option HERE) as a substitution for lupin.

2 zucchini ‘boats’ per serving.

Keep refrigerated and consume, either cold or re-heated, within 3 days.

The only way to ensure accurate measurement of ingredients is with Metric Kitchen Scales (U.S. option HERE).

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