Try this easy Tuna Mornay with healthy broccoli and spinach for a healthy, budget-saving, family-friendly fish dinner.
I always have a can of tuna in the cupboard, and I’ve been making a dish for the family that we call Fish Dish for years. My mother made it, so I expect it dates from the 60s. It’s a tuna mornay with eggs and a packet of chicken noodle continental soup for a flavour hit.
My kids, who are both grown up, love it, and I make it as a family-friendly family meal when they come home. Sometimes I tweak it, but the consensus is, “Don’t mess with the Fish Dish”.
Not only is it a convenient cupboard staple, but it makes an inexpensive but protein-packed fish dinner. For around $4 for a big can, you get an excellent source of lean protein, vitamins and minerals. It’s also naturally low in saturated fat. Rich in Omega 3, tuna and salmon products are made using fresh fish, with no artificial colours, flavours or preservatives.
Thankfully, tuna is sustainably fished. Safcol tells me they are the pioneer of sustainable fishing in Australia and control the catch from ship to shelf. It consults with Greenpeace and is certified by the Marine Stewardship Council and Earth Island Institute.
In partnership with dietician Ashleigh Feltham, Safcol has developed these healthy seafood recipes, which are easily prepared in under 35 minutes.
I’d also call them comfort food, and you might find one of these healthy seafood recipes become a family favourite.
An old-school family favourite, tuna mornay holds a special place in most Aussie hearts and this tuna broccoli spinach mornay is the perfect all-in-one meal! This healthy seafood recipe is loaded with vitamin C, rich in antioxidants and omega 3, making it an affordable meal that ticks all the boxes.
This tuna dinner idea is similar to my Fish Dish except there is no spinach or broccoli (that would cause a riot). The chicken noodle soup is pre-made with a reduced amount of water and added to the mix for flavour at the same time you would add the spinach. My recipe also includes four boiled eggs, sliced and added at the end. I also serve mine with rice on the plate, so you would leave out the pasta as well.
I’ll try adding a bit more green next time but I think I could get the sack as chief Fish Dish cook!
- 1 x 425g can Safcol Tuna in Springwater, drained
- 300g spiral pasta
- 1 medium head broccoli, cut into small florets
- 100g washed baby spinach leaves
- 1 medium onion, finely diced
- 50g butter
- 3 tablespoons plain flour
- sea salt and freshly ground pepper
- 2 cups of milk
- 1¼ cup grated tasty cheese
- ¼ cup breadcrumbs
- Preheat oven to 180°C
- In a large pan, cook the pasta for one minute less than the instructions on the pack for al dente, so it’s just a little undercooked, then drain.
- In deep frying or sauté pan, on medium heat, cook the onion in butter, stirring occasionally until soft and just changing colour. Sprinkle the flour and stir into the onion & butter, cook for about 30 seconds. Pour in the milk, stirring all the time until smooth and well combined. Bring to a fast simmer, stirring constantly until the sauce thickens. Stir the spinach into the sauce, until it’s just wilted. Remove from the heat.
- In the pasta cooking pan, fold in the tuna, broccoli florets, sauce, spinach and 1 cup of the grated cheese. Season with plenty of black pepper.
- Pile the mixture into a large ovenproof dish, then top with the remaining cheese and scatter with breadcrumbs. Bake in the oven for about 25 minutes, or until golden brown on top. Serve hot.
Amount Per Serving: Calories: 428Total Fat: 18gSaturated Fat: 10gTrans Fat: 1gUnsaturated Fat: 6gCholesterol: 83mgSodium: 404mgCarbohydrates: 31gFiber: 3gSugar: 6gProtein: 35g
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