Tuna Casserole – An Old-Time Favorite
Tuna casserole is one of those comforting dishes that has stood the test of time. It's not only great for feeding the family, but it's also one of those meals where you can keep most of the ingredients in your pantry and freezer. This makes it the perfect dish to throw together when you're in a rush or need a quick, nutritious meal. Whether you're making it once a month or adding it to your weekly rotation, this casserole is simple to prepare and a great way to enjoy a hearty, flavorful meal without much fuss. It’s also a fantastic way to introduce more fish into your diet without breaking the bank!
Did You Know?
Tuna casserole became popular in the United States during the 1950s, partly due to its simplicity and the use of inexpensive pantry staples. Fun fact: This dish is a great way to introduce more fish into your diet, as tuna is a good source of protein and omega-3 fatty acids! These healthy fats support heart health, making this casserole not just tasty but also nutritious.
Yield:
4 servings
Ingredients
8 ounces egg noodles
2 tablespoons butter
1 small onion, chopped
1 (10.5-ounce) can cream of mushroom soup
1/2 cup milk
1/2 cup peas
2 (5-ounce) cans tuna, drained and flaked
1 cup shredded cheddar cheese
1/2 cup breadcrumbs
Salt and pepper to taste
Instructions
Preheat Oven: Preheat your oven to 375°F (190°C).
Personal Tip: Preheat the oven early so it's ready by the time you're done assembling the casserole.
Cook Noodles: Bring a large pot of salted water to a boil. Cook the egg noodles until al dente, about 8 minutes. Drain and set aside.
Personal Tip: Don’t overcook the noodles, as they will continue to cook in the oven.
Sauté Vegetables: In a large skillet, melt the butter over medium heat. Add the chopped onion and minced garlic and cook until softened, about 5 minutes.
Personal Tip: Sautéing the onions enhances their flavor, adding a subtle sweetness to the dish.
Combine Ingredients: Stir in the cream of mushroom soup, milk, peas, tuna, and half of the shredded cheddar cheese. Mix well until everything is combined.
Personal Tip: If you prefer a creamier casserole, add a bit more milk.
Assemble Casserole: In a large bowl, combine the cooked noodles with the tuna mixture. Transfer this mixture to a greased baking dish. Sprinkle the remaining cheddar cheese and breadcrumbs over the top.
Personal Tip: Mix the breadcrumbs with a little melted butter for a crispier topping.
Bake: Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and the casserole is bubbly.
Personal Tip: If the top starts to brown too quickly, cover it loosely with foil.
Serve: Let the casserole cool slightly before serving.
Personal Tip: Cooling for a few minutes makes the casserole easier to slice and serve.
Nutritional Information (Per Serving):
Calories: 500, Protein: 30g, Carbohydrates: 50g, Fiber: 3g, Net Carbohydrates: 47g, Fat: 20g, Saturated Fat: 10g, Cholesterol: 100mg, Sodium: 800mg, Sugars: 5g, Glycemic Index: Medium
Kitchen Tips, Great Ideas, How to Save Money
- Tuna Alternatives: Try using canned salmon or chicken instead of tuna for a different flavor profile. Both work well and add variety to your meal planning.
- Vegetable Variations: Add vegetables like carrots, corn, or green beans to increase the nutritional value and flavor. It’s a great way to sneak in extra veggies for picky eaters.
- Cheese Options: Mix up the flavor by using different cheeses like mozzarella, Swiss, or a blend. This will add a new depth of flavor to the casserole.
- Homemade Soup: For a healthier version, consider making homemade cream of mushroom soup using fresh mushrooms, milk, and a roux of butter and flour. This allows you to control the ingredients.
- Breadcrumb Topping: For a crunchier topping, mix the breadcrumbs with a little melted butter before sprinkling them over the casserole.
- Gluten-Free Option: Use gluten-free egg noodles and breadcrumbs to make this dish suitable for those with gluten sensitivities. The flavor will still be delicious!
- Freezing Tips: This casserole freezes well. Prepare it as instructed, but do not bake. Cover tightly with foil and freeze for up to 3 months. Thaw overnight in the fridge, then bake as directed.
- Portion Control: For individual servings, bake the casserole in ramekins. This also helps with portion control and is a great way to store leftovers.
- Reducing Fat: Swap in low-fat or fat-free milk and cheese to reduce the overall fat content of the dish without sacrificing flavor.
- Cost-Saving Tips: Buy canned tuna, pasta, and other ingredients in bulk when on sale. Store-brand products are often just as good as name brands and can save you money without compromising on quality.
Let’s Learn About Tuna
Tuna is a versatile and nutritious seafood option, but not all canned tuna is the same. There are several varieties, and it's important to know what to look for on the label when choosing which one to buy.
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Albacore Tuna (White Tuna): This variety has a firm texture and mild flavor. It’s typically more expensive than other types of tuna and contains more mercury, so it's best eaten in moderation.
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Skipjack Tuna (Light Tuna): This is the most common type of canned tuna. It has a slightly stronger flavor than albacore and is often found in "chunk light" tuna cans. It’s lower in mercury, making it a safer option for more frequent consumption.
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Yellowfin Tuna: Known for its mild flavor and firm texture, yellowfin tuna is often more expensive but lower in mercury than albacore.
When shopping for canned tuna, consider the following:
- Packed in Water vs. Oil: Tuna packed in water is lower in calories and fat than tuna packed in oil. If you prefer tuna packed in oil for its richness, drain it well to reduce the fat content.
- Sustainability Labels: Look for certifications like MSC (Marine Stewardship Council) to ensure that your tuna is sourced sustainably.
- BPA-Free Cans: Many brands now offer BPA-free cans, which reduce exposure to harmful chemicals found in some packaging.
Tuna is a great source of protein and omega-3 fatty acids, which are beneficial for heart and brain health. By reading labels carefully, you can make informed choices about the type of tuna that fits your dietary needs and preferences.