Tuna and courgette sweet potato pocket

The perfect low carbohydrate/high protein lunch in under 5 minutes!
recipe, vegetables, fish
Image by:
Recipe from: 14 September 2015
Preparation time: 15 min
Cooking time: 5 min


  • 1
    medium-sized sweet potato
  • 1
    of shredded tuna in oil
  • 1
    small courgette/baby marrow
  • 1
    red onion, finely diced (or 1 spring onion, finely chopped)
  • 1/2
    red chilli, seeded & finely diced (or a pinch of dried chilli flakes)
  • A squeeze of lemon
  • Plain Fat-free Yogurt
  • Salt & Pepper to taste
Servings: Change Serving


Wash the sweet potato and then prick the skin all over with a fork, microwave on High for 5 minutes, turning halfway.

Check to see if cooked through by piercing it with a fork.

Drain the tin of tuna and decant into a mixing bowl, roughly grate the courgette/baby marrow and add to the tuna.

Add the finely chopped spring onion or finely diced red onion, add some finely chopped red chili (or a pinch of dried chili flakes)and a squeeze of lemon and then season with some salt and pepper.

Cut the cooked sweet potato in half lengthwise and slightly break up the flesh with a fork, top with tuna and a massive dollop of fat free plain yogurt.

Finish with a final crack of black pepper.

Recipe reprinted with permission of The Muddled Pantry. To see more recipes, please click here.

To receive quick and convenient weekday recipes, join our Easy Weekday Meals mailing list, and for up-to-date trending food, restaurant and wine news subscribe to our Editor’s Weekly newsletter.


Read more on: recipe  |  vegetables  |  fish


Tip of the day

White pepper
Use white pepper when making pale, creamy sauces or clear stock because it won't discolour the sauce.

Find a recipe



Review: Three Wise Monkeys in Sea Point

We try some ramen and poké bowls at Sea Point's newest Asian go-to.

  • Cubana (Claremont)
    The food was excellent. The service was shocking, management apathetic and the ambien...
  • Rcaffé restaurant
    Don't bother eating there. I have had it with the attitude. I don't like the fact t...

Find a restaurant

There are new stories on the homepage. Click here to see them.