Recipe description
July 23, 2026
Baked eggplant with tuna and vegetables
A cozy baked dish with fiber-rich vegetables to support gut health.
High Protein
One Pot Meal
Easy Recipe
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables like eggplant, peppers, zucchini, and onions.
- Colorful plant components provide polyphenols and dietary diversity.
- Contains lean tuna protein and olive oil for balanced gut-friendly nutrition.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Eggplant
1
piece
Tuna
200
gram
Bell Pepper
1
piece
Zucchini
1
piece
Onion
1
piece
Tomato
2
piece
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Oregano
0.5
teaspoon
Instructions
1
Preheat oven to 200°C (400°F). Cut eggplant into 1-inch cubes and place in a colander. Sprinkle with salt and let sit for 15 minutes to draw out excess moisture.
2
While eggplant is resting, dice bell pepper, zucchini, onion, and tomatoes into similar-sized pieces. Mince garlic cloves.
3
Rinse eggplant cubes and pat dry with paper towels. Heat olive oil in a large oven-safe skillet over medium heat.
4
Add eggplant cubes to the skillet and cook for 5-7 minutes until slightly softened and golden brown. Remove eggplant and set aside.
5
In the same skillet, add diced vegetables and garlic. Sauté for 5 minutes until vegetables begin to soften.
6
Return eggplant to the skillet. Add tuna, oregano, salt, and black pepper. Gently mix everything together.
7
Transfer skillet to the preheated oven and bake for 20-25 minutes until vegetables are tender and flavors have melded together.
8
Remove from oven and let rest for 5 minutes before serving. Garnish with fresh herbs if desired.
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Nutrition
350 kcal
Calories
28 g
Protein
20 g
Carbohydrates
6 g
Fiber
6 g
Sugar
15 g
Fat
2.5 g
Saturated fat
1.5 g
Salt
FAQ
Is this dish gluten-free?
Yes. It uses eggplant, vegetables, tuna, olive oil, and spices with no gluten ingredients. Check labels on any processed additions.
Can I make it ahead or freeze leftovers?
You can prep components ahead and refrigerate chopped vegetables and eggplant. Reheat the baked dish. Leftovers can be stored 2–3 days in the fridge; freezing is possible but may affect texture.
Can I substitute tuna with another protein?
Yes. For a pescatarian version, replace tuna with sardines; for a vegetarian version, use beans like chickpeas or lentils.
How many calories per serving?
Roughly 350–450 kcal per serving, depending on exact ingredients and portion size.
Is it suitable for vegetarians?
Not as written due to tuna. For a vegetarian version, omit tuna or substitute with legumes.
What vegetables can I substitute?
Firm vegetables work well (e.g., peppers, zucchini, onions, tomatoes, mushrooms, broccoli). Adjust cooking times as needed.
How should I store and reheat leftovers?
Cool leftovers in a sealable container and refrigerate for up to 3 days. Reheat in oven or microwave until hot.
Can I use fresh tomatoes instead of canned, or vice versa?
Yes. Fresh tomatoes are fine; canned tomatoes work too. If using fresh, chop and add a bit of liquid if needed.
How long and at what temperature should I bake it, and how do I know it’s done?
Bake at 200°C (400°F) for 20–25 minutes until vegetables are tender and flavors meld; ensure eggplant is soft and tuna is heated through.
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