AIS Sports Nutrition

Tuna pasta bake

Tuna pasta bake
Tuna pasta bake

1 each red, green and yellow capsicum
375-500g penne pasta
olive or canola oil
1 tsp minced garlic
6 green shallots, sliced
3 finger eggplants, sliced
¼ cup balsamic vinegar
400g can tuna in brine, drained
250g low-fat cottage cheese
1 cup ultra-light sour cream (10% fat)
½ cup chopped fresh basil
freshly ground black pepper
¼ cup grated parmesan cheese

Preheat grill to high. Place capsicums, skin-side up, under grill and cook for 8-10 minutes or until charred and blistered. Transfer to a heatproof bowl, cover with a plate or foil and set aside for 5 minutes (this helps to loosen the skin). Peel skin and slice flesh into strips. Preheat oven to 180° C (350°F). Cook pasta according to packet instructions, drain. Meanwhile, spray a non-stick saucepan with oil and cook garlic and green shallots over medium heat for 3 minutes or until soft. Add eggplant and vinegar and cook for further 3-5 minutes or until soft. Combine capsicum, pasta and eggplant mixture with tuna, cottage cheese, sour cream, basil and pepper and transfer to an ovenproof dish or 4 individual dishes. Sprinkle with parmesan and bake for 15 minutes or until golden brown.


High Fuel
Low Fuel
Energy (kJ)
Carbohydrate (g)
Protein (g)
Fat (g)
Vitamin C

Serves: 4-6
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Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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