ADVENTURES IN HEALTHY EATING

Easy-to-make tuna casserole

It can go from preparation to presentation in no time

In Summary

• The Omega 3-rich food provides a versatile entree enjoyable by the whole family

A plate of tuna casserole
A plate of tuna casserole
Image: HANDOUT

         Tuna is a popular saltwater fish that is extensively used in Asian cuisines, and now in other areas of the world. Tuna fish, blue fin, yellow fin, bullet tuna and other oceanic species are useful for those emerging from a diet predicated on red meat and chicken!

         Fish is a powerhouse of essential nutrients, such as Omega-3 fatty acids, which bring balance to blood vessels, reducing cholesterol in the arteries, potassium lowering blood pressure, magnesium, iron, vitamin A, B6 and B12 improving the immune system and strengthening bones.

          A tuna casserole can go from preparation to presentation in no time. It provides a versatile entree that can be enjoyed by the whole family, at a potluck dinner at work or at a neighborhood event.

Ingredients

450g Tinned tuna in water

300g Brown Pasta

100g Mushrooms, sliced

2x 400g  condensed chicken and/or  mushroom soup

2 cups green peas

3 Celery sticks, cut-up

1 large onion, chopped

1 tbsp Olive oil

3 cloves garlic, crushed

Black pepper and salt to taste

Method

  1. Boil the pasta until ‘al dente’ (10min)
  2. Fry onions in a large pan until caramelised, add garlic
  3. Add green peas, celery and mushrooms and cook for 5 min.
  4. Add in tuna chunks followed by the chicken and, or mushroom soup.

    Stir well adding pepper and salt to taste.

  1. Mix in the pasta and transfer to a casserole dish. Bake covered with foil paper, at 180c for 40min.

    Serve hot with steamed French beans and bakery-brown bread.