Description
Supercharged Tuna Mornay is a hearty, flavorful dish that combines tuna, a creamy béchamel sauce, and a boost of extra vegetables and seasonings. It’s an elevated version of the classic tuna casserole, packed with protein and nutrients from added spinach, peas, and cheese for extra flavor and richness.
Ingredients
Scale
- 2 tbsp butter
- 2 tbsp all-purpose flour
- 2 cups whole milk
- 1 cup grated cheddar cheese
- 1/2 cup grated Parmesan cheese
- 1 can (5 oz) tuna in oil or water, drained and flaked
- 1/2 cup frozen peas, thawed
- 1 cup fresh spinach, chopped (or 1/2 cup frozen spinach, thawed and drained)
- 1/4 cup onion, finely chopped
- 2 garlic cloves, minced
- 1/2 tsp Dijon mustard (optional for extra flavor)
- Salt and pepper, to taste
- 1 cup breadcrumbs (for topping)
- 1 tbsp olive oil (for drizzling over breadcrumbs)
Instructions
- Preheat the oven to 375°F (190°C). Grease a baking dish (around 9×9 inches) with butter or cooking spray.
- In a medium saucepan, melt the butter over medium heat. Add the chopped onion and garlic, and sauté until softened and fragrant, about 3–4 minutes.
- Stir in the flour and cook for 1-2 minutes to form a roux, ensuring no lumps.
- Slowly add the milk to the roux while whisking constantly, ensuring the mixture is smooth. Cook for 5–7 minutes, stirring occasionally, until the sauce thickens to a creamy consistency.
- Remove the saucepan from heat and stir in the cheddar cheese, Parmesan cheese, Dijon mustard, salt, and pepper. Mix until the cheese is fully melted and the sauce is smooth.
- Stir in the flaked tuna, peas, and chopped spinach into the sauce mixture. Combine until everything is evenly coated in the creamy sauce.
- Transfer the tuna mixture into the prepared baking dish, spreading it out evenly.
- In a small bowl, mix the breadcrumbs with olive oil until evenly coated. Sprinkle the breadcrumb mixture over the top of the tuna and sauce layer.
- Bake for 20–25 minutes or until the top is golden brown and the dish is bubbling around the edges.
- Let the dish cool for a few minutes before serving. Garnish with fresh herbs, if desired. Serve with a side of steamed vegetables or a fresh salad for a complete meal.
Notes
- For extra flavor, you can add a pinch of nutmeg or cayenne pepper to the béchamel sauce.
- If you’re looking to make this dish gluten-free, swap the flour for a gluten-free flour blend and use gluten-free breadcrumbs for the topping.
- Feel free to add other vegetables such as bell peppers, zucchini, or mushrooms for added nutrition.
- Leftovers can be stored in the fridge for up to 3 days and reheat well in the microwave or oven.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Australian / Comfort Food
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 350
- Sugar: 6g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 9g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 26g
- Cholesterol: 50mg