Description
A creamy and protein-packed Supercharged Tuna Mornay, combining tender tuna with a rich cheese sauce and a crispy golden topping for a comforting and nutritious meal.
Ingredients
Scale
- 2 cans (150g each) tuna in water, drained
- 2 tablespoons butter
- 2 tablespoons all-purpose flour
- 1 1/2 cups milk
- 1 cup grated cheddar cheese
- 1/2 cup grated Parmesan cheese
- 1 small onion, finely chopped
- 1 garlic clove, minced
- 1/2 cup frozen peas (optional)
- Salt and pepper to taste
- 1/2 cup breadcrumbs
- 2 tablespoons chopped fresh parsley
Instructions
- Preheat oven to 375°F (190°C).
- Melt butter in a saucepan over medium heat; add onion and garlic, sauté until soft.
- Stir in flour and cook for 1-2 minutes to form a roux.
- Gradually whisk in milk, cooking until sauce thickens.
- Remove from heat and stir in cheddar and Parmesan cheese until melted.
- Fold in tuna and peas, season with salt and pepper.
- Pour mixture into a greased baking dish.
- Top with breadcrumbs and chopped parsley.
- Bake for 20-25 minutes until golden and bubbly.
Notes
- Add extra vegetables like spinach or mushrooms for more nutrition.
- Use gluten-free flour and breadcrumbs for a gluten-free version.
- Serve with a fresh green salad or steamed vegetables.
- Let rest a few minutes before serving for easier slicing.
Nutrition
- Serving Size: 1 serving
- Calories: 360
- Sugar: 5g
- Sodium: 620mg
- Fat: 18g
- Saturated Fat: 10g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 2g
- Protein: 35g
- Cholesterol: 75mg
Keywords: tuna mornay, creamy tuna bake, cheesy tuna dish, protein packed meal, comfort food