Tuna and Pumpkin Marmitako


Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Fresh Tuna (120g)4,827,6172,8
Pumpkin (150g)1,5939
Green Pepper (80g)<14,8<124,8
Red Onion (80g)<17,2<132
Olive Oil (5g ~1 teaspoon)6
Tomato (100g)3118
White Wine (60ml ~half a glass)782

Substitutes for those allergic to fish or vegan vegetarian include:

Fat (g)Protein (g)Carbs (g)Fiber (g)Total (kcal)
Red Lentils (50g)12315176
Raw Edamame (200g)822148218

Chop the tuna and pumpkin in bite sized cubes, and mince the onion, pepper and tomato.
Set pan on medium heat and add the olive oil, onion, pepper and tomato. Let cook for 2 minutes, then add tuna (or substitute) and pumpkin. Let the sides cook.
-If you’re using lentils/edamame, please cook them in boiling water beforehand!-
Once all the cube sides are sealed (that is, they’ve all been in contact with the pan and cooked partially), set temperature to low and add the wine plus a pinch of salt and white pepper. Stir a bit and cover pan with a lid. Let sit on heat for about 10 minutes, or until fully cooked.

If you find the calories to be lower than you’d like for a meal, remember you can add some boiled potatoes, sweet potato or mashed potatoes as a side!

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