Tamsin Snyman is the author of new cookbook, Seven Colours with fish. As the name promises, it’s colourful and packed with a host of creative recipes to feed body, mind and soul. Seven colours is a South African term used to describe the ideal plate of food, made up of no less than seven natural colours. It’s a perfect example of eating the rainbow. Tamsin was kind enough to send me her book along with a range of Lucky Star products to get me started. This sweet potato bake with tuna and veg recipe caught my eye and so I thought I’d share it with you.
In spite of an ingredient detour, the recipe still works a treat with great flavour and loads of veggie goodness. Unfortunately the mushrooms I planned on using looked rather bleak so I substituted them for sweet red peppers. In between preparing supper, I was also testing a cake, roasting nuts for salad toppings and making a vegan hot sauce that I cannot wait to share with you. With the oven already hot, I decided to roast the vegetables instead of cooking them on the stove. While the veg are in the oven, all that’s left to do is sweat the onion with some garlic, add a jar of Napoletana pasta sauce and you’re on the home stretch. You can use a good store bought pasta sauce or my easy Arrabiatta Napoletana recipe that’s a kitchen staple. Once assembled, it goes into the oven for 20 minutes to bake until golden.
Seven colours – ♥
No foraging for weird and wonderful ingredients ♥
Heart healthy ♥
Let’s eat more fish ♥
Sweet potato bake with tuna and veg
- 2 tablespoons olive oil
- 400g (2 cups) sweet potatoes, scrubbed and roughly chopped
- 2 large carrots, peeled and chopped
- 2 red peppers, deseeded and cut into chunks
- 1 large onion, finely diced
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1 sprig rosemary, finely chopped
- 400g (1 3/4 cup) ready made Napoletana pasta sauce
- 2 x 170g tins Lucky Star Tuna, drained
- salt and black pepper, to taste
- 1/4 cup fresh breadcrumbs
- 1/4 cup parmesan cheese
- basil and parsley, to finish
- Preheat the oven to 200º C.
- Spread the sweet potatoes, carrots and red peppers onto a greased baking sheet. Drizzle with 1 tablespoon olive oil and season with salt and black pepper.
- Roast for 40-45 minutes.
- Sauté the onion in the remaining olive oil until softened. Add the garlic, oregano and rosemary and cook for a further 2 minutes.
- Stir in the pasta sauce and heat through.
- Add the tuna and simmer over a medium heat for several minutes. Adjust the seasoning if necessary.
- Arrange half the roast veg in an ovenproof baking dish.
- Cover with the tuna sauce and top with the remaining vegetables.
- Scatter over the breadcrumbs and parmesan cheese.
- Bake for 20 minutes or until the crumbs are golden and the cheese melted.
- Garnish with fresh basil and roughly chopped parsley.
I used this Napoletana recipe for the sweet potato bake. Make and large batch, portion out and freeze for easy weeknight suppers.