Tuna, olive & rocket pizzas

Health score
22%
Tuna, olive & rocket pizzas
27 min.
2
529kcal

Suggestions

Ingredients

  • 145 pack pizza base mix (or same weight of bread mix)
  • tbsp tomato purée 
  • 185 tuna drained in oil canned
  • tbsp caper 
  • 125 pack value mozzarella 
  • 10  kalamata olives black pitted
  • small onion red halved thinly sliced
  • small handful rocket 

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Heat oven to 240C/220C fan/gas
  2. Tip the pizza mix into a bowl and make up following pack instructions. Cover the bowl with a cloth and leave for a few mins.
  3. Meanwhile, mix the tomato pure with 4 tbsp water, 1 tbsp oil from the tuna and some seasoning.
  4. Knead the dough for a few mins on a floured surface, then halve and put each piece, spaced apart, on a large oiled baking tray. Press with an oiled hand to make thin flat pizzas they dont have to be perfectly round.
  5. Spread with the tomato pure mixture, then top with the tuna, capers, cheese and olives.
  6. Bake for 10-12 mins.
  7. Serve scattered with the onion and rocket.

Nutrition Facts

Calories529kcal
Protein29.87%
Fat36.43%
Carbs33.7%

Properties

Glycemic Index
43
Glycemic Load
1.57
Inflammation Score
-8
Nutrition Score
22.044347804526%

Flavonoids

Apigenin
0.01mg
Luteolin
0.12mg
Isorhamnetin
3.19mg
Kaempferol
9.51mg
Myricetin
0.02mg
Quercetin
20.04mg

Nutrients percent of daily need

Calories:529.04kcal
26.45%
Fat:21.38g
32.89%
Saturated Fat:10.53g
65.78%
Carbohydrates:44.51g
14.84%
Net Carbohydrates:41.22g
14.99%
Sugar:5.17g
5.75%
Cholesterol:82.68mg
27.56%
Sodium:1419.36mg
61.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.46g
78.91%
Selenium:73.99µg
105.7%
Vitamin B12:3.8µg
63.37%
Vitamin B3:9.65mg
48.23%
Calcium:441.83mg
44.18%
Phosphorus:376.76mg
37.68%
Iron:4.51mg
25.04%
Vitamin B6:0.42mg
20.99%
Zinc:2.66mg
17.7%
Vitamin A:879.76IU
17.6%
Vitamin B2:0.3mg
17.43%
Vitamin K:14.62µg
13.93%
Fiber:3.29g
13.17%
Magnesium:51.27mg
12.82%
Potassium:407.86mg
11.65%
Vitamin E:1.59mg
10.62%
Vitamin D:1.36µg
9.07%
Vitamin C:7.45mg
9.03%
Manganese:0.17mg
8.49%
Copper:0.17mg
8.32%
Folate:31.57µg
7.89%
Vitamin B1:0.09mg
5.68%
Vitamin B5:0.41mg
4.13%