PREP & COOK: 30 mins
This is a very mild tasting, easy fish meal. They are just devine.
MAKES ABOUT 20 PATTIES.

INGREDIENTS:
2 medium Potatoes
425 gram can of Tuna (or Salmon)
1 Egg
200 gram can of Creamed Corn
1 Carrot, grated
Salt & Pepper
1/4 teaspoon Curry Powder (optional)
1/3 cup Flour
2 tablespoons Oil

1. Peel, chop then boil the potatoes until cooked. Roughly mash.
2. In a medium bowl, mix the mashed potatoes, drained tuna, egg, creamed corn, carrot, salt and pepper and curry powder.
3. Pour the flour onto a plate. Heat the oil in a frying pan on medium high.
4. Wet your hands then scoop up some mixture to make a ball. Coat the patties in flour then place them in the frying pan.
5. Squash the patties slightly with a spatula. Cook for 5 minutes each side or until golden.
Serve with a side salad or vegetables.

PREP: 5 mins COOK: 30 mins

INGREDIENTS:
2 tablespoons Olive Oil
4 Fish Fillets (I usually use Nile Perch)
2 tablespoons Tomato Paste
4 tablespoons White Wine
1 clove Garlic, crushed
Salt and Pepper
2 Bay Leaves
2 tablespoons Breadcrumbs
1 tablespoon chopped Parsley

1. Preheat oven to 180°C (160°C fan forced).
2. Pour olive oil over the base of an ovenproof dish then arrange the fish pieces on top.
3. Spread the tomato paste over the top of the fish then spread the garlic, salt, pepper, bay leaves and white wine over the tomato paste. Top with breadcrumbs and chopped parsley.
4. Bake in the oven for about 30 minutes.

PREP: 10 minutes Cook: 15 minutes
This is a super quick, super yummy meal that everyone will love. Have all ingredients ready as this cooks quick!

INGREDIENTS:
1 Onion
1 can Tuna in Brine (must be in brine)
1 can Evaporated Milk
1 jar Creamed Cheese
1 can of Corn Kernels (or any vegetable you would like to add)
250grams dry Pasta

Prepare pasta as instructed. Dice onion, place a small amount of oil in a frypan and fry onion til clear, add tuna and brine then stir.

Add creamed cheese and stir. Add evaporated milk and stir. Add corn (or other vegetable) then place a lid over the frypan and simmer until it is cooked.

Mix the cooked Pasta through and serve. The casserole can be sprinkled with grated cheese.

NOTE: This can be made in advance and/or frozen without the pasta. You can use low-fat ingredients if you wish.

PREP & COOK: 40 minutes
Get the kids into tuna using this quick, fun recipe!

INGREDIENTS:
1 large tin of Tuna (in brine or springwater)
1 tin Cream of Chicken, Celery or Mushroom Soup
1 cup Grated Cheese
3 cups uncooked Pasta OR Rice
1 packet of Plain or Salt and Vinegar Chips, lightly crushed

1. Boil the pasta or rice until it is cooked.
2. Preheat oven to 180°C (160°C fan forced).
3. Gently heat the soup in a saucepan, then add some of the brine from the tinned tuna. Once mixed together, add the tuna and cheese then gently stir through.
4. Once the pasta/rice is cooked, pour a layer into the bottom of a casserole dish.
5. Pour the tuna soup mix over the top then crumble the chips over the top.
6. Bake in the oven for 20 minutes or until the chips start to brown. Remove and stand for 5-10 minutes to cool a little.

SERVE: Delicious with a squeeze of lemon and fresh salad.

PREP: 10mins COOKING: 12mins

This recipe is actually not a bake, as you do it in the microwave - but it is quick, easy and nutritious.

INGREDIENTS:

1 Cup of White Rice (could use brown if preferred)
1 Egg
1 415g tin of Pink Salmon (BONES REMOVED)
1 tsp Lemon Juice
1 cup of Grated Tasty Cheese
1/2 Onion, diced (optional)

1. Boil the rice
2. Drain the tin of salmon, then flake using a fork.
3. In a large bowl, combine salmon, egg, lemon juice and onion and half of the cheese. Stir using a fork.
4. Press the cooked rice into the base of a glass (or other microwave safe) baking dish.
5. Press the salmon mixture on top of the rice.
6. Top with remaining grated cheese.
7. Microwave on HIGH for approx 12 minutes (1100 watt)

SERVING IDEAS:

*Serve with steamed greens.
* Squirt some lemon juice on top and serve with oven baked chips and salad.
* Suitable hot or cold for work lunches.

PREP: 10mins COOKING: 30mins(approx)

INGREDIENTS:
5 Eggs
1/3 cup Milk
2 Shallots (chopped) or 1 Onion (finely diced)
1 cup of grated Tasty Cheese
425gram can of Tuna
1 sheet of Pastry (Shortcrust is best)
2 Tomatoes thinly sliced

Preheat oven to 180°C. Beat Eggs and Milk, add diced Shallots or Onion, cheese, tuna and salt and pepper to taste. Lay pastry in quiche dish and pour in mixture. Layer sliced tomato on top of quiche.

Bake in a moderate oven until firm all the way through 30mins (approx).

Serve with a salad.

INGREDIENTS:
1 sheet Pastry (shortcrust is best)
210grams Tuna, drained
185ml can Carnation light milk
4 Eggs, beaten
½ Onion, chopped
1 cup Cheese, grated
2 teaspoons Dill (or 1 teaspoon mixed Herbs)

Preheat oven to 180°C. Grease an oven dish and place Pastry over the base. Mix all ingredients together in a bowl then pour over pastry and bake for 1 hour.

PREP: 5mins COOKING: 20mins

INGREDIENTS
Fish Fillets
Pesto and/or Lemon Juice
Margarine/Butter

Place Fish Fillets on foil on a baking tray. Spread or drizzle your choice of flavouring over fillets. Fold foil over fish and seal any opening. Bake in moderately hot oven on 180°C for 20 minutes or until cooked through.

PREP: 15 mins COOKING: 60 mins

INGREDIENTS
1 cup Rice
1 cup grated Cheese
1 Onion, diced
1 can Asparagus Soup (or any creamy soup)
½ cup of frozen Peas/Corn
½ Carrot, diced
425g tin Tuna, flaked
¼ cup Breadcrumbs (or crushed cornflakes or potato chips!)
¼ cup Parmesan Cheese (optional)

Cook rice in boiling water until soft.

Preheat oven to 180°C. In a large saucepan fry onion in a little butter. Add cooked rice, grated cheese, asparagus soup, carrot, peas/corn and tuna. Mix well.

Add ingredients to a greased casserole dish.Spread breadcrumbs and parmesan cheese on top.

Cook in oven for 30-40 minutes.

PREP & COOK: 20mins

INGREDIENTS:
450g Tuna or Salmon (approx)
1 ½ cups Milk
40 grams Butter
2 tablespoons Flour
1 Chicken Stock Cube
Salt and Pepper
1 tablespoon Lemon Juice
½ cup Grated Cheese
2 tablespoons Breadcrumbs

Drain over a bowl the Tuna or Salmon and break apart. Add water to juice to make ½ cup liquid.
Melt Butter in saucepan then stir in flour and cook for 1 minute.
Remove from heat. Gradually add Milk and juice until combined.
Return to heat and boil, stirring. Reduce heat and stir until sauce is thickened.
Stir in crumbled Chicken Stock Cube, Tuna/Salmon, Lemon Juice and Salt, Pepper and Cheese (leave 2 tablespoons of cheese for topping). Spoon into oven dish and top with extra cheese and Breadcrumbs. Place dish under hot grill for 10mins then serve.