Healthy Tuna Mornay Recipe

Healthy Tuna Marinade Recipe: A Nutritious Twist on the Classic

Looking for a comforting and healthy version of a classic dish? This healthy tuna batter is perfect for anyone who wants to enjoy the creamy, indulgent goodness of traditional tuna batter while keeping things light and nutritious.

In this article, we’ll guide you through a step-by-step recipe for a healthy tuna batter packed with protein, fiber and flavor. Let’s dive into the details!

Why Make Healthy Tuna Mornay?

Tuna marne is a comforting casserole dish, but the traditional recipe can be heavy with butter, cream, and full-fat cheese. This healthy version cuts fat and calories without sacrificing taste. We swap out some ingredients for lighter, more nutritious alternatives while keeping it simple and delicious.

Benefits of Healthy Tuna Mornay

• Rich in Protein: Tuna is an excellent source of lean protein.
• Low in fat: We replace butter and full-fat milk with lighter options.
• High in fiber: Consuming whole wheat pasta and adding vegetables increases the fiber content.
• Quick and easy: This healthy casserole comes together quickly, making it ideal for busy weeknights.

Ingredients for Healthy Tuna Mornay

Here’s what you’ll need to make this nutritious tuna dip:

• 2 cups whole wheat pasta (or gluten-free option)
• 2 cans (5 ounces each) tuna in water, drained
• 1 cup steamed broccoli florets (or any greens like spinach, peas, or carrots)
• 1 ½ cups unsweetened almond milk (or low-fat milk)
• 2 tablespoons olive oil (in place of butter)
• 2 tablespoons whole wheat flour (or gluten-free flour)
• 1 cup shredded low-fat cheddar cheese (or plant-based cheese for a dairy-free option)
• 1 tablespoon Dijon mustard
• 1 clove garlic, minced (for more flavor)
• Salt and pepper to taste
• ¼ cup whole grain bread crumbs (optional, for topping)
• A pinch of cayenne pepper (optional, for a spicy kick)
• Fresh parsley for garnish (optional)

Step-by-Step Guide to Making Healthy Tuna Mornay

Step 1: Cook the Pasta

Start by boiling whole wheat pasta in a large pot of salted water. Cook until al dente according to package directions. Remove and keep aside.

Step 2: Make the Light Cheese Sauce

Heat the olive oil in a medium saucepan over medium heat. Add the chopped garlic and fry for about 1 minute until fragrant. To make a roux, stir in the whole wheat flour and cook for 1-2 minutes.

Gradually add unsweetened almond milk (or low-fat milk), whisking constantly to avoid lumps. Cook, stirring constantly, until the sauce thickens, which should take about 4-5 minutes.

Remove saucepan from heat, and stir in ¾ cup of grated low-fat cheddar cheese, Dijon mustard, salt, and pepper. Stir until cheese is melted and sauce is smooth.

Step 3: Combine Pasta, Tuna, and Veggies

In a large mixing bowl, combine the cooked pasta, dried tuna and steamed broccoli. Pour the cheese sauce over the mixture and toss gently to coat everything evenly.

Step 4: Assemble in a Casserole Dish

Transfer the tuna pasta mixture to a lightly greased baking dish. Spread it evenly and sprinkle the remaining ¼ cup of low-fat cheese on top for a golden finish.

Step 5: Add a Crunchy Topping (Optional)

For a crispy topping, mix whole grain breadcrumbs with a pinch of cayenne pepper. Sprinkle it over casseroles to add crunchy texture without too many extra calories.

Step 6: Bake the Healthy Tuna Mornay

Preheat your oven to 375°F (190°C). Place the casserole dish in the oven and bake for 15-20 minutes, or until the top is golden and bubbly.

Step 7: Serve and Enjoy!

Let the tuna batter cool for a few minutes before serving. Garnish with fresh chopped parsley for an extra burst of freshness, and enjoy your healthy, satisfying meal!

Nutritional Benefits of Healthy Tuna Mornay

• Tuna: Packed with lean protein and omega-3 fatty acids, which are great for heart health.
• Whole wheat pasta: Provides high fiber, which supports digestive health and helps you feel fuller for longer.
• Broccoli: Packed with vitamins C, K, and A, as well as fiber and antioxidants.
• Almond milk: A great dairy-free option for being low in calories and low in fat content.
• Olive Oil: A heart-healthy fat, replaces butter in the recipe.

Tips for Making the Best Healthy Tuna Mornay

• Use gluten-free pasta: If you are sensitive to gluten, just switch to gluten-free pasta and flour.
• Add more veggies: Bulk up this dish with other veggies like spinach, zucchini or bell peppers for extra nutrition.
• Go dairy-free: Use plant-based milk and cheese to make this dish completely dairy-free and vegan.
• Meal Prep: Make this casserole ahead of time and refrigerate for up to 3 days. It’s perfect for meal prep!

FAQs About Healthy Tuna Mornay

1. Can I freeze Healthy Tuna Mornay?

Yes, you can freeze this dish! Assemble the casserole without the breadcrumb topping, and freeze it for up to 2 months. When you’re ready to eat, thaw in the fridge, add breadcrumbs and bake as directed.

2. What can I serve with Healthy Tuna Mornay?

Serve this dish with a green leafy vegetable such as a spinach salad, or pair it with roasted vegetables for a well-balanced meal.

3. How can I reduce sodium in this recipe?

Use low-sodium tuna, avoid adding too much salt, and choose low-sodium cheese to reduce the overall sodium content of the dish.

Final Thoughts

This healthy tuna batter is a fantastic way to enjoy a comforting and nutritious meal that doesn’t compromise on taste. By adding whole grains, low-fat dairy, and nutritious vegetables, you can turn this classic dish into a healthy dinner the whole family will love.

Give this healthy twist on Tuna Mornay a try, and let us know how it turns out in the comments below!