July 12, 2013

Flavorful Friday - Tuna Casserole

I had two favorite dishes growing up: my mother’s lasagna and her tuna casserole. When a doctor ordered me to follow a low sodium diet, I thought I would have to give the latter up for good.

You see, tuna casserole is normally made with things like cream of mushroom soup and canned tuna. Ingredients that are very high in sodium. And while I am allowed to indulge every once and awhile there’s cheating, and then there’s cheating.

Photo credit

I was resolved to have to bid farewell to one of my favorites. Then I found a recipe in my low sodium cookbook for tuna casserole. Excited, I gave it a try…


1 pound tuna steak
1 tablespoon olive oil
1 tablespoon lemon juice
1 onion, chopped
3 cloves garlic, minced
1 (8-ounce) package mushrooms, sliced
2 tablespoons unsalted butter
1 red bell pepper, chopped
3 tablespoons flour
1 teaspoon dried thyme
1 teaspoon dried marjoram
¼ teaspoon pepper
1 cup low-sodium chicken broth
1 cup milk
½ cup shredded sharp cheddar cheese
1 cup frozen peas
2 cups egg noodles, cooked
3 tablespoons grated Parmesan cheese


Brush tuna with oil and lemon juice
Broil 6 inches from heat, turning once, 10 to 12 minutes, until done
Preheat oven to 375°
In saucepan, cook onion, garlic and mushrooms in butter 7 to 8 minutes
Add red bell pepper; cook 2 minutes
Add flour, thyme, marjoram and pepper; simmer 3 minutes
Add broth and milk; simmer until thickened
Remove from heat; add cheddar, peas, noodles and tuna.
Pour into casserole; top with Parmesan.


25 to 30 minutes


Serves 6

Let me tell you what – this is the most delicious tuna casserole I have ever had. Way better than my mom’s (sorry, Mom) or any other recipe I have ever tried. It was so good; I didn’t want to share it with my family. I wanted it all for myself.

So now this classic family staple has returned to our home. And I couldn’t be happier.

SPECIAL NOTE: Fresh tuna can be very expensive. My local grocery store sells frozen tuna steaks at a more reasonable price. I have made this recipe with both, and we could not tell the difference.

This recipe comes from the KNACK© Make It Easy Low Salt Cookbook, Morris Book Publishing, LLC, 2010

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