Zucchini rolls with tuna and Parmesan, is an excellent recipe for a light, nutritious meal. This dish combines the mild flavor of zucchini with the richness of tuna, the creaminess of ricotta, and the satisfying crunch of a Parmesan breadcrumb topping. It’s not only delicious but also WW-friendly, meaning it’s great for those following a Weight Watchers plan or simply looking for a healthy, balanced meal. The preparation is simple, and with just a few ingredients, you can whip up an impressive and wholesome dish that’s perfect for a light dinner.
Ingredients:
- 2 medium zucchinis
- 160 g of canned tuna in water (well-drained)
- 100 g of light ricotta (or light cream cheese)
- 1 tablespoon of capers (optional)
- 1 teaspoon of chopped parsley
- 1 tablespoon of whole wheat breadcrumbs
- 1 tablespoon of grated Parmesan cheese
- 1 teaspoon of olive oil
- Salt and pepper to taste
- A squeeze of lemon juice (optional)
Step-by-Step Instructions:
1. Prepare the Zucchini
Start by washing the zucchinis under cold water. Slice the zucchinis lengthwise into thin strips, around 3-4 mm thick. For best results, use a mandoline slicer to ensure the slices are even and uniform, which will help with rolling later on.
Next, heat up a grill or grill pan. Once hot, place the zucchini slices on the grill and cook them for about 2-3 minutes on each side, just until they soften and have slight grill marks. This step is crucial as it makes the zucchini flexible enough to roll without breaking. Alternatively, if you prefer, you can bake the zucchini slices in the oven at 200°C (400°F) for 5-7 minutes until they become tender. Once grilled or baked, let them cool on a plate.
2. Prepare the Filling
While the zucchini slices are cooling, it’s time to make the flavorful tuna filling. In a medium-sized mixing bowl, add the well-drained canned tuna and break it up with a fork. To this, add the light ricotta or cream cheese, which gives the filling a smooth and creamy texture. If you enjoy the briny taste of capers, chop them finely and add them to the mix; they add a delightful punch of flavor. Stir in the chopped parsley for a fresh, herbaceous note, and season with salt and pepper to taste. For a hint of brightness, you can squeeze a bit of lemon juice into the filling, but this is entirely optional.
Mix everything thoroughly until the ingredients are well-combined and you have a smooth, cohesive mixture. The filling should hold together well enough to be placed on the zucchini slices without falling apart.
3. Assemble the Zucchini Rolls
Once the zucchini slices have cooled enough to handle, it’s time to assemble the rolls. Take one zucchini slice and lay it flat on a clean surface. Spoon a small amount of the tuna mixture onto one end of the zucchini slice. The amount of filling you use depends on the size of your zucchini slices, but aim for about 1-2 teaspoons per slice.
Carefully roll the zucchini slice from the end with the filling towards the opposite end, creating a neat, compact roll. Repeat this process with all the zucchini slices and filling until you have a plate full of little zucchini rolls.
4. Prepare the Gratin Topping
Now it’s time to make the crunchy topping that will give the zucchini rolls their irresistible texture. In a small bowl, combine the whole wheat breadcrumbs with the grated Parmesan cheese. This mixture will create a savory, crispy crust when baked, complementing the soft zucchini and creamy filling.
5. Arrange and Bake the Rolls
Lightly grease a baking dish with a small amount of olive oil or use cooking spray to keep the rolls from sticking. Place the zucchini rolls seam-side down in the dish, arranging them in a single layer. Once all the rolls are in place, sprinkle the breadcrumb and Parmesan mixture evenly over the top of the rolls.
To help the topping brown beautifully, drizzle a tiny amount of olive oil over the rolls, or better yet, use an olive oil spray to evenly coat the top without adding too much fat.
Preheat the oven to 200°C (400°F), then bake the dish for 10-15 minutes, or until the breadcrumb topping turns golden and crisps up. Watch closely in the last few minutes to prevent burning.
6. Serve the Zucchini Rolls
Once the rolls are baked to perfection, remove the dish from the oven and let them cool for a few minutes before serving. These zucchini rolls are best enjoyed warm, allowing the flavors of the creamy tuna filling and crunchy topping to shine. You can serve them as an appetizer, side dish, or even as a main course with a light salad on the side.
Helpful Tips:
- Herb Variations: Feel free to experiment with other herbs to change the flavor profile. Fresh basil, oregano, or thyme would all work beautifully in this recipe.
- Add Some Heat: If you like a little kick in your food, consider adding a pinch of red pepper flakes to the filling or topping for some spice.
- Lighter Version: To make this recipe even lighter, you can omit the Parmesan cheese and use nutritional yeast instead. Nutritional yeast offers a cheesy flavor without the fat or calories of traditional cheese.
- Tuna Substitution: If you’re not a fan of tuna, you can easily swap it out for cooked chicken breast or even a plant-based protein like mashed chickpeas or tofu for a vegetarian version.
Nutritional Information (Optional):
You can also add a section detailing the approximate nutritional breakdown per serving, which can be a valuable addition for those tracking their macros or following a specific diet plan. For example, you could include calories, protein, fat, carbs, and fiber, especially since this is a WW-friendly recipe.