Do you have a go to meal that your family loves? Is it healthy? We’d like to share a Healthy Tuna Casserole from scratch made with healthy ingredients.
Take a mixture of fresh vegetables, your favorite pasta, frozen organic peas and Ocean Naturals Skipjack Chunk Light Tuna and voila! A healthy tuna casserole.
Ocean Naturals tuna is packed in water, which is the way our family prefers it. Ocean Naturals is an awesome company that is passionate and committed to promoting healthier lifestyle choices. They’re also committed to promoting healthier fisheries management. Ocean Naturals is good, good for you, and good for the planet. It doesn’t get any better than that! All Ocean Naturals tuna is responsibly caught. Their tuna comes from healthy sources that are harvested in ways that minimize the impact to our ecosystem.
Seafood is an important part of a healthy diet providing high-quality protein and Omega 3 fatty acids. If we eat a healthy diet that includes seafood, we are contributing to our heart health. Seafood also benefits our children and grandchildren’s growth and development.
Tuna, especially canned tuna, is convenient and versatile. It’s a perfect way to add fish to your family’s diet. From salads to sandwiches and casseroles, tuna can make up a meal in a matter of minutes.
Ocean Naturals wild-caught tuna is naturally delicious! It’s premium tuna with a dash of salt, packed in either olive oil or water. No fillers, additives, or preservatives. Just good healthy tuna. That is important to my family. You can even look up on the Ocean Naturals website to see where your particular can of tuna came from. Just enter the code on your can. My tuna was caught in the Western Central Pacific by a ship called the ‘Cape Cod’ led by Captain Louis Machado. It’s incredible that we can know that!
With weather finally cooling down a bit in Southern California, we decided to take our Ocean Naturals and make a healthy tuna casserole. It’s delicious and the ingredients can be changed up a bit, depending on your family’s taste.
Healthy Tuna Casserole
Ingredients:
1 (12 ounces) package of noodles or pasta of choice
2 tablespoons coconut oil
1/2 cup finely chopped Maui onion or 10 green onions thinly sliced
1 stalk celery, chopped
1 large carrot, shredded (about 5-6 baby carrots)
1 clove garlic, pressed
8 – 10 button mushrooms, sliced
1/4 cup all-purpose flour
2 cups milk plus 1 – 2 cups milk (or almond milk)
2 6 ounce cans #OceanNaturals tuna, drained and flaked
1 cup frozen organic peas, thawed
1 tablespoons butter, melted
3 tablespoons seasoned bread crumbs
1/2 cup grated cheddar cheese or organic low-fat cheese of choice
Season to taste
Directions:
You’ll need a large oven safe casserole/baking dish. Preheat the oven to 375 degrees.
Cook pasta as directed on package to Al Dente and drain. While pasta is cooking, thinly slicing onions, celery and mushrooms. Shred carrots using a food processor or grater.
Sauté sliced onions, celery and grated carrots in 2 tablespoons of coconut oil. Add 1 clove pressed garlic. Cook for 5 minutes. Add sliced mushrooms and cook 5 more minutes.
Slowly add 1/4 cup all-purpose flour to 4 tablespoons melted butter. Wisk until mixture is smooth. Slowly add 2 cups of milk stirring/wisking constantly until sauce begins to thicken. Season to taste as desired.
Pour white sauce over sautéed vegetables and gently mix well.
Drain 2 cans of Ocean Naturals tuna and flake apart with a fork.
Add 1 cup of frozen peas and Ocean Naturals tuna to the vegetable sauce mixture. Gently stir. Add 1 – 2 cups of milk. Gently stir until mixed through.
Add your cooked and drained pasta to the vegetables and gently stir until combined.
Transfer the casserole mixture to a casserole/baking dish.
Mix 3 tablespoon seasoned bread crumbs with 1 tablespoons melted butter. Mix to a crumbly consistency. If needed, add more bread crumbs.
Sprinkle the bread crumb mixture and 1 cup grated cheddar cheese over the casserole. Bake at 375 degrees for 25 minutes or until heated through.
Enjoy!
- 1 (12 ounces) package of noodles or pasta of choice
- 2 tablespoons coconut oil
- 1/2 cup finely chopped Maui onion or 10 green onions thinly sliced
- 1 stalk celery, chopped
- 1 large carrot, shredded (about 5-6 baby carrots)
- 1 clove garlic, pressed
- 8 – 10 button mushrooms, sliced
- 1/4 cup all-purpose flour
- 2 cups milk plus 1 - 2 cups milk (or almond milk)
- 2 6 ounce cans #OceanNaturals tuna, drained and flaked
- 1 cup frozen organic peas, thawed
- 1 tablespoons butter, melted
- 3 tablespoons seasoned bread crumbs
- 1/2 cup grated cheddar cheese or organic low-fat cheese of choice
- Season to taste
- You’ll need a large oven safe casserole/baking dish. Preheat the oven to 375 degrees.
- Cook pasta as directed on package to Al Dente and drain.
- While pasta is cooking, thinly slicing onions, celery and mushrooms.
- Shred carrots using a food processor or grater.
- Sauté sliced onions, celery and grated carrots in 2 tablespoons of coconut oil.
- Add 1 clove pressed garlic.
- Cook for 5 minutes.
- Add sliced mushrooms and cook 5 more minutes.
- Slowly add 1/4 cup all-purpose flour to 4 tablespoons melted butter. Wisk until mixture is smooth.
- Slowly add 2 cups of milk stirring/wisking constantly until sauce begins to thicken.
- Season to taste as desired.
- Pour white sauce over sautéed vegetables and gently mix well.
- Drain 2 cans of Ocean Naturals tuna and flake apart with a fork.
- Add 1 cup of frozen peas and Ocean Naturals tuna to the vegetable sauce mixture. Gently stir.
- Add 1 - 2 cups of milk. Gently stir until mixed through.
- Add your cooked and drained pasta to the vegetables and gently stir until combined.
- Transfer the casserole mixture to a casserole/baking dish.
- Mix 3 tablespoon seasoned bread crumbs with 1 tablespoons melted butter. Mix to a crumbly consistency. If needed, add more bread crumbs.
- Sprinkle the bread crumb mixture and 1 cup grated cheddar cheese over the casserole.
- Bake at 375 degrees for 25 minutes or until heated through.
- Enjoy!
Liz @ A Nut in a Nutshell says
I think both of the kids would like this!
David says
Hopefully, Liz! We have yet to see how our grandchildren will take to it. Preparation is fairly quick, but it’s not ‘fast food!’ lol!
Debra @ A Frugal Friend says
Take off the cheese and I’d love this! 🙂 Easy to adapt!
David says
Consider it done, Debra! Made to order, almost any way you’d like!
Elena says
Looks so yummy! I am going to try this recipe
Amy Orvin says
My mom would love this recipe. Usually this is so hard to make. Maybe she can make this.
judy gardner says
i love tuna casserole ans this recipe sounds great!
Sara Merritt says
Hi, David. This looks great — I love that you can take a family favorite and give it a fresh, new spin by using a made from scratch recipe. Great work!
Kristin Wheeler (@MamaLuvsBooks) says
Looks good!! Thanks for your participation in this campaign! #client
Rosie says
Oh my, I haven’t had a tuna noodle casserole in sooo long – and one with cheese is so enticing. I love all the ingredientss you have in this, and my weakness, the cute bow ties and peas – mmmm!!! Now I must make this asap!