Make a delicious and healthy Tuna Mornay with this simple recipe. Packed with flavour, this dish is perfect for a quick, nutritious meal. Using premium quality tuna, this recipe is light yet satisfying, ideal for any day of the week. Order fresh, sustainable tuna and other seafood online from Pearl Seafoods, and enjoy fast delivery across Sydney. Whether you're meal planning or looking for a seafood dinner idea, Pearl Seafoods makes it easy to prepare delicious meals at home.
Ingredients List
2 tablespoons olive oil
1 onion, finely chopped
2 celery stalks, chopped
2 medium carrots, peeled and chopped
1 zucchini, chopped
150g green beans, chopped
2 tablespoons olive oil spread (or butter)
2 tablespoons plain flour
600ml milk
300g cooked rice (preferably short-grain)
200g fresh tuna
100g spinach
1 cup (about 100g) grated parmesan cheese
Salt and freshly ground black pepper, to taste
Mixed salad leaves, to serve
Steps
Preheat the oven to 190°C (170°C fan-forced). Lightly grease a 2L (8-cup) ovenproof baking dish with oil spray.
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery, and carrot, and cook, stirring, for about 5 minutes until softened. Add the zucchini and green beans, cooking for another 2 minutes until just tender. Transfer the vegetables to a bowl and set aside.
Using the same pan, melt the olive oil spread over medium heat. Stir in the flour, combining well, then gradually add the milk while stirring continuously until smooth. Bring the mixture to a boil, then reduce heat and simmer, stirring, until the sauce thickens. Mix in the cooked vegetables, tuna, and half of the parmesan. Season to taste.
Spread the cooked rice evenly over the base of the prepared baking dish. Layer the spinach over the rice, followed by the tuna and vegetable mixture. Sprinkle the remaining parmesan on top. Bake for 20 minutes or until golden and bubbling. Let it sit for 5 minutes before serving with mixed salad leaves.
