Newton had gravity. Einstein had relativity. Here at Squashablanca, we have… low FODMAP and gluten-free, quick and affordable lasagna sheets! Humble corn tortillas come to the rescue –  I simply cannot believe I’ve not thought of this earlier. Now that the first recipe is out of the way, the possibilities are endless; stay tuned for a classic lasagna with ground meat and lactose-free béchamel from scratch, and for a vegan lentil lasagna! I may even try my hand at some sweet confections. But first – here’s a super quick recipe for a hearty, flavourful tuna bake with tomato sauce, zucchini, tortillas and lots of cheese.  Call it Tonno al Pomodoro with Zucchini and Corn Tortilla Sheets when serving to non-low FODMAP people to make them think we eat fancy food, too. For extra-fancy, use blue corn tortillas.

In addition to being delicious, it’s also healthy  – the fish provides omega-3 fatty acids, niacin, vitamin B12 and selenium, and tomatoes are rich in vitamins A and C, K, potassium and lykopene, to name a few. The recipe calls for canned ingredients as I was focusing on making it quick, but feel free to use fresh instead! As for the cheese, well… cheese makes you happy. However, if you’re struggling with cholesterol levels or trying to lose weight, you might want to go for a reduced fat variety and/or decrease the amount.

Now, without further ado, here’s the recipe for a 9×9 inch pan (for a 13×9, increase everything by 50%)


Tonno al Pomodoro with Zucchini and Corn Tortilla Sheets

(Yield: 9-12 portions, preparation: 15 minutes, total time: ~1 hour, difficulty: easy)

  • 16 corn tortillas (taco size)
  • 4 cans of tuna in water (4 oz drained) or 1 can of salmon (16 oz drained)
  • 2 cups shredded zucchini
  • 1 can of tomatoes (18-20 oz) or 2.5 cups tomato passata
  • 1 tablespoon dried basil
  • 1 tablespoon dried oregano
  • 1 tablespoon dried thyme
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon chilli powder
  • 3 cups grated/ shredded cheese, sharp (Parmesan would be best, but you can also use sharp Cheddar)

Start with tomato sauce. If using whole canned tomatoes, transfer them to a tall container and blend till smooth; then, mix in the spices. For a ready-made tomato passata, just add the spices and mix well – make sure to check the ingredients on the bottle to avoid garlic or onion adventures! Also, I am a total wimp when it comes to chilli, but if you’re one of the more fiery people, feel free to increase the amount.

Low FODMAP tomato sauce

At this point, you’re done with the most difficult part of the recipe. Seriously.

Start layering. First, two tablespoons of tomato sauce. Then, four tortillas, followed by 2/3 cup tomato sauce, 2/3 cup shredded zucchini, 1 1/3 can of drained tuna (or 1/3 can of drained salmon) and 3/4 cup shredded cheese. Repeat. After three layers, finish off with an extra (fourth) layer of tortilla, 1/2 cup tomato sauce and the last 3/4 cup of cheese. It’s OK if the tortillas don’t cover some areas and overlap in others, but if you want to be super neat, you could cut them to shape. I’m way too lazy for that. Once the dish is assembled, roast it for 45-50 minutes in an oven pre-heated to 400 degrees Fahrenheit, or 200 degrees Celsius. When the cheese turns brown, the bake is done. Let it cool before slicing and serving – not only will you avoid third degree burns by the cheese which resembles molten lava at this stage, but you’ll also decrease the chances of the whole thing falling apart on you.

Low FODMAP and gluten free

The portion count is somewhat loose as it will all depend on the size of your slices. Mine were small and I got 12 of them, but you could easily be more generous. Also, don’t worry too much about the proportions, the recipe will still work even if you change them around a little. Finally, my first version was cooked with salmon, and it turned out very fishy. I like that, but not everyone does, thus the change to a more mildly-flavoured tuna. It will still be strong, but perhaps not quite so much. Whatever you decide, I hope you like it as much as I did!

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When your love for onion rings, whipped cream latté and apple pie has to surrender in the face of a gastrointestinal war... when the world becomes a bleak place, full of chicken soup and carrots... do not despair! There's more than one sweet fish in the sea, and your culinary adventures have only just begun. I hereby present you Squashablanca, the land of plenty for people following a low-sugar version of the low FODMAP diet. Enjoy your food!

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