Low Fat Tuna Casserole Recipe
Description: This Low Fat Tuna Casserole recipe is a delightful response to the call for a “real” tuna casserole, free from canned soups and crafted with healthier ingredients. It’s a testament to the fusion of flavors, where the richness of tuna mingles with the earthiness of mushrooms, enveloped in a creamy, low-fat sauce, and crowned with a crunchy breadcrumb topping.
- Cook Time: 35 minutes
- Prep Time: 20 minutes
- Total Time: 55 minutes
- Servings: 4-6
- Calories per serving: 635.5
- Fat Content: 18.9g
- Saturated Fat Content: 9.6g
- Cholesterol Content: 122mg
- Sodium Content: 1272.6mg
- Carbohydrate Content: 75.2g
- Fiber Content: 3.5g
- Sugar Content: 11.2g
- Protein Content: 38g
Ingredients:
| Ingredients | Quantity |
|---|---|
| Tuna in water | 2 cans |
| Lemon juice | 2 tbsp |
| Unsalted butter | 8 tbsp |
| Mushrooms | 4 cups |
| All-purpose flour | 8 tbsp |
| Low-fat milk | 1 1/3 cups |
| Cornstarch | 2 tbsp |
| Dry white wine | 2 tbsp |
| Salt | 1 tsp |
| Pepper | 1/4 tsp |
| Nutmeg | 1/4 tsp |
| Fresh dill | 2 tbsp |
| Dried oregano | 3 tsp |
| Breadcrumbs | As needed |
Instructions:
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Preheat Oven: Begin by preheating your oven to 425°F (220°C).
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Prepare Casserole Dish: Grease a shallow 9-inch casserole dish, ensuring the ingredients don’t stick during baking.
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Prepare Tuna (if using fresh): If opting for fresh tuna, cut the tuna steaks into sticks, approximately 1/2-inch thick and 2 inches long. Toss them with lemon juice and refrigerate until needed.
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Cook Noodles: While preparing the other ingredients, start cooking the noodles according to the package instructions.
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Saute Mushrooms: In a large skillet over medium heat, melt 1 tablespoon of butter. Add the mushrooms and let them brown without stirring for 1-2 minutes. Stir and add 1 tablespoon of water, cooking for an additional minute until tender.
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Prepare Sauce: In a medium saucepan over medium heat, melt the remaining butter. Stir in the flour and cook, stirring constantly, for about a minute. Gradually stir in the milk and bring the mixture to a simmer, stirring constantly.
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Thicken Sauce: In a small bowl, combine the cornstarch, clam juice, and white wine. Pour this mixture into the saucepan, stirring constantly. Add salt, pepper, and nutmeg. Allow the sauce to simmer for 2-3 minutes until it thickens.
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Combine Ingredients: Mix the cooked noodles with the prepared sauce, tuna, and sauteed mushrooms. Add the fresh dill and combine everything well.
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Assemble Casserole: Transfer the mixture to the greased casserole dish. Top it with breadcrumbs for that extra crunch and texture.
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Bake: Place the casserole dish in the preheated oven and bake for approximately 20 minutes, or until the casserole is bubbly and the breadcrumbs turn golden brown.
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Rest Before Serving: Allow the casserole to stand for about 10 minutes before serving. This helps the flavors to meld together and makes it easier to serve without burning your tongue!
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Reheating Instructions: If reheating, bake the casserole at 350°F (175°C) for 20 minutes if it’s at room temperature, or for 30 minutes if it’s cold from the refrigerator.
This Low Fat Tuna Casserole is a delightful alternative to the traditional version, offering a healthier twist without compromising on taste or texture. Enjoy its creamy goodness and crunchy topping as a satisfying meal any day of the week! 🐟🍲
