There’s nothing quite like the comforting aroma of a baked dish wafting through the house, especially after a long day. This Healthy Tuna Mornay has a special place in my heart; it’s the dish that effortlessly transforms weeknight dinners into a cozy family affair. I stumbled upon this recipe during one of those moments when I wanted something wholesome yet simple, and it quickly became a go-to for my busy schedule.
Imagine perfectly tender vegetables mingling with flaky tuna, all enveloped in a creamy, dreamy sauce topped with a golden crust of parmesan. Not only does it deliver on taste, but it also packs a nutritional punch, keeping everyone satisfied without the guilt of fast food. Whether you’re cooking for a gathering or just treating yourself, this dish brings together ease, flavor, and vibrant ingredients that will make your evening feel just a little more special. Ready to whip up a wholesome meal? Let’s get started!
Why will you love Healthy Tuna Mornay?
Simplicity reigns supreme with this dish, making it accessible to cooks of all skill levels. Nutritious ingredients like fresh vegetables and lean tuna create a meal that’s hearty but healthy. Crowd-pleasing flavors ensure this will be a hit at dinner tables, while versatility lets you customize it with your favorite veggies or add extra spices. And with a total prep and cook time of just 50 minutes, it’s perfect for busy weeknights. For more quick and healthy options, check out our other delightful recipes.
Healthy Tuna Mornay Ingredients
For the Base
• 1 tsp olive oil – A touch of olive oil is perfect for sautéing the veggies and adds healthy fats.
• 1 onion, finely chopped – Onion brings a sweet, aromatic flavor that forms the foundation of your dish.
• 2 celery sticks, finely chopped – Celery adds crunch and a hint of savory flavor to your mornay.
• 1 large carrot, peeled, finely chopped – Carrots contribute a natural sweetness and vibrant color.
• 2 zucchini, thinly sliced – Zucchini is a great way to sneak in veggies while keeping the dish light.
• 200g green beans, cut into 1cm lengths – Green beans add texture and a fresh taste that perfectly complements the tuna.
For the Sauce
• 1 1/2 tbsp olive oil spread – Use olive oil spread as a healthier alternative to butter in your creamy sauce.
• 2 tbsp plain flour – Flour helps thicken the sauce, giving it that creamy consistency.
• 500ml (2 cups) Coles Lite Reduced-fat Milk – This is the base for your sauce; opt for reduced-fat for a guilt-free creamy finish.
For the Tuna Filling
• 425g can Coles tuna in spring water, drained, flaked – Flaked tuna is the star of this dish, providing protein and flavor.
• 40g grated parmesan – Parmesan adds that irresistible cheesy crust on top, enhancing the flavor of the mornay.
For Serving
• 270g (2 cups) cooked Coles Australian brown rice – The rice base makes this dish hearty and satisfying, adding whole grains to your meal.
• 120g baby spinach leaves – Spinach brings a pop of color and is packed with nutrients, offering a lovely contrast to the rich sauce.
• Mixed salad leaves, to serve – Serve with salad for a refreshing crunch that balances out the creamy tuna.
Get ready to enjoy this Healthy Tuna Mornay that’s not only nutritious but also brimming with flavor!
How to Make Healthy Tuna Mornay
-
Preheat your oven to 190°C (170°C fan forced). Lightly spray a 2L (8-cup) ovenproof baking dish with oil to prevent sticking.
-
Sauté the onion, celery, and carrot in olive oil over medium heat for about 5 minutes until softened. Add the zucchini and green beans, cooking for an additional 2 minutes until just tender. Transfer the vegetables to a bowl.
-
Melt the olive oil spread in the same pan over medium heat. Stir in the plain flour until combined. Gradually add the reduced-fat milk while stirring, creating a smooth sauce. Bring to a boil, then reduce heat to low and simmer until thickened. Stir in the vegetables, tuna, and half of the grated parmesan. Season with salt and pepper.
-
Layer the cooked brown rice in the base of the prepared baking dish. Top with the baby spinach, then add the tuna mixture. Sprinkle with the remaining parmesan cheese.
-
Bake in the preheated oven for 20 minutes or until golden and bubbling. Let it cool for about 5 minutes before serving, alongside mixed salad leaves for a refreshing crunch.
Optional: Garnish with fresh herbs for an extra burst of flavor.
Exact quantities are listed in the recipe card below.
How to Store and Freeze Healthy Tuna Mornay
Fridge: Keep any leftovers in an airtight container for up to 3 days. Make sure to cool the dish completely before sealing to preserve texture and freshness.
Freezer: For longer storage, freeze your healthy tuna mornay in a suitable freezer-safe container for up to 2 months. This dish freezes well; just defrost in the fridge overnight before reheating.
Reheating: To reheat, warm individual portions in the microwave for about 2-3 minutes or reheat the whole dish in the oven at 180°C (350°F) for 20-25 minutes until heated through.
Serving Tips: Add a splash of milk while reheating if the sauce seems too thick, revitalizing the creamy consistency for a delicious second serving!
What to Serve with Healthy Tuna Mornay?
Elevate your dining experience with delightful pairings that complement the comforting flavors of this creamy dish.
- Mixed Green Salad: A vibrant salad with crisp lettuce and cherry tomatoes adds freshness, balancing the rich flavors of the mornay.
- Crusty Whole Grain Bread: Serve slices of warm, crusty bread for soaking up the creamy sauce, making every bite even more satisfying.
- Steamed Broccoli: Tender, lightly steamed broccoli provides a nutritious crunch while enhancing the overall color of your meal.
- Quinoa: This nutty grain packs a protein punch and works beautifully as a light alternative to rice, offering a slightly chewy texture.
- Garlic Bread: Indulge in buttery garlic bread for that irresistible flavor combo; it’s perfect for satisfying a comforting craving.
- White Wine: A chilled glass of Sauvignon Blanc harmonizes well with the savory notes of the tuna, enhancing the meal’s overall enjoyment.
- Lemon Wedges: A squeeze of fresh lemon juice over the mornay adds a bright acidity, cutting through the creaminess for ultimate balance.
- Chocolate Mousse: End your meal on a sweet note with rich chocolate mousse, providing a delightful contrast after the savory main course.
Each of these options enhances the warmth and heartiness of Healthy Tuna Mornay, making for a cozy and complete dining experience.
Expert Tips for Healthy Tuna Mornay
- Veggie Variety: Feel free to swap in any vegetables you love or have on hand. Just remember to keep the cooking times appropriate to avoid mushy ingredients in your healthy tuna mornay.
- Avoid Clumps: When adding flour to the melted spread, whisk vigorously to prevent lumps. A smooth sauce makes all the difference in your dish!
- Creamier Sauce: For an even richer sauce, consider using a blend of reduced-fat milk and a splash of chicken or vegetable broth. This adds depth while keeping it healthy.
- Perfect Baking: Keep an eye on your dish in the oven; if the top is browning too quickly, cover it loosely with foil to ensure even cooking without burning.
- Serving Suggestions: Pair your healthy tuna mornay with crusty whole-grain bread or a light vegetable salad to make your meal even more satisfying!
Healthy Tuna Mornay Variations
Let your imagination run wild with these delightful twists on the classic recipe.
- Dairy-Free: Substitute the milk with almond or coconut milk and replace the parmesan with a dairy-free cheese alternative. Creaminess guaranteed!
- Spicy Kick: Add a dash of cayenne pepper or some chopped jalapeños for a flavorful heat that’s sure to awaken your taste buds. Fire up your dinner with this delightful twist!
- Whole Grain: Swap brown rice for quinoa or barley for an even heartier base. This subtle change adds a nutty flavor and extra nutrients.
- Seafood Twist: Replace tuna with cooked shrimp or salmon for a luxurious change. The seafood provides a different flavor profile while keeping it light and fresh.
- Garden Fresh: Mix in seasonal vegetables like bell peppers, or asparagus, or even some corn for added sweetness and texture. This variation brings a burst of color and life!
- Herbs and Spices: Enhance flavor by adding fresh herbs such as dill or parsley into your mixture. A touch of herbs brightens the dish beautifully.
- Veggie-Loaded: amp up the nutrients by adding more greens like kale or arugula. The slight bitterness balances perfectly with the creamy mornay sauce.
- Nutty Crunch: Top with crushed walnuts or almonds before serving to add a delightful crunch and an extra layer of flavor. Your family will love the texture contrast!
Make Ahead Options
These Healthy Tuna Mornay are perfect for busy weeknights and meal prep enthusiasts! You can sauté the vegetables and prepare the creamy sauce up to 24 hours in advance, keeping them in airtight containers in the refrigerator to preserve their freshness. For even easier meal prep, assemble the entire dish (layering the rice, spinach, and tuna mixture) and cover it tightly; it can stay in the fridge for up to 3 days. When ready to bake, simply pop it in the preheated oven, allowing an extra 5-10 minutes of cooking time if it’s cold from the fridge. This way, you can enjoy a wholesome, home-cooked meal without the last-minute rush!
Healthy Tuna Mornay Recipe FAQs
How do I select the best ingredients for Healthy Tuna Mornay?
Absolutely! Opt for fresh vegetables that are firm and vibrant. For the zucchini, look for ones with smooth skin and no dark spots, while green beans should snap easily when bent. Choose tuna packed in spring water for a lighter option, and ensure the milk is fresh for the creamiest sauce.
What is the best way to store leftovers of Healthy Tuna Mornay?
After enjoying your meal, let it cool completely, then store any leftovers in an airtight container in the fridge for up to 3 days. Make sure to regulate the sealing tightly to maintain freshness and prevent odors from mingling.
Can I freeze Healthy Tuna Mornay for later?
Certainly! To freeze, portion the dish into freezer-safe containers and seal tightly. It will keep well for up to 2 months. Make sure to label the containers with the date. For defrosting, transition it to the fridge overnight before reheating, to retain its texture and taste.
What should I do if the sauce is too thick when cooking?
If you find your sauce has thickened too much, don’t worry! Simply add a splash of milk or broth a little at a time while stirring continuously. This will help reach your desired consistency without compromising the flavor of your Healthy Tuna Mornay.
Are there any dietary considerations I should be aware of with this recipe?
Very! This dish contains gluten from the flour; you can use gluten-free flour as a substitute if needed. As for those with lactose intolerance, try using a lactose-free milk alternative. Always check your canned tuna for potential allergens if serving to guests.
How can I enhance the flavor of my Healthy Tuna Mornay?
To create a bolder flavor, consider adding spices like paprika or a dash of cayenne for warmth. Chopped fresh herbs like parsley or dill can also elevate the dish. If you like a hint of zest, a squeeze of lemon juice over the top before serving brings a lovely brightness.
Irresistibly Healthy Tuna Mornay for Cozy Home Dinners
Ingredients
Equipment
Method
- Preheat your oven to 190°C (170°C fan forced). Lightly spray a 2L (8-cup) ovenproof baking dish with oil to prevent sticking.
- Sauté the onion, celery, and carrot in olive oil over medium heat for about 5 minutes until softened. Add the zucchini and green beans, cooking for an additional 2 minutes until just tender. Transfer the vegetables to a bowl.
- Melt the olive oil spread in the same pan over medium heat. Stir in the plain flour until combined. Gradually add the reduced-fat milk while stirring, creating a smooth sauce. Bring to a boil, then reduce heat to low and simmer until thickened. Stir in the vegetables, tuna, and half of the grated parmesan. Season with salt and pepper.
- Layer the cooked brown rice in the base of the prepared baking dish. Top with the baby spinach, then add the tuna mixture. Sprinkle with the remaining parmesan cheese.
- Bake in the preheated oven for 20 minutes or until golden and bubbling. Let it cool for about 5 minutes before serving, alongside mixed salad leaves for a refreshing crunch.