Seafood Recipes

Healthy Tuna Mornay

Indulge in a healthier take on Tuna Mornay, made with premium tuna for a rich, comforting meal. Order fresh tuna from Pearl Seafoods for quick delivery!

Healthy Tuna Mornay
6 People
Serves
20 ues Mins
Prep Time
30 Mins
Cook Time
Medium
Difficulty
Australian
Cuisine
ABOUT THIS

About This Recipe

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

  1. 2 tablespoons olive oil
  2. 1 onion, finely chopped
  3. 2 celery stalks, chopped
  4. 2 medium carrots, peeled and chopped
  5. 1 zucchini, chopped
  6. 150g green beans, chopped
  7. 2 tablespoons olive oil spread (or butter)
  8. 2 tablespoons plain flour
  9. 600ml milk
  10. 300g cooked rice (preferably short-grain)
  11. 200g fresh tuna
  12. 100g spinach
  13. 1 cup (about 100g) grated parmesan cheese
  14. Salt and freshly ground black pepper, to taste
  15. Mixed salad leaves, to serve

Method

  1. Preheat the oven to 190°C (170°C fan-forced). Lightly grease a 2L (8-cup) ovenproof baking dish with oil spray.
  2. 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.
  3. 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.
  4. 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.
From Our Kitchen

Chef's Tip

Fresh tuna works beautifully in baked dishes when added gently and not overcooked. The creamy rice and parmesan create richness, while the vegetables and spinach keep the dish balanced and comforting rather than heavy. For the best texture, let the bake rest for a few minutes before serving so the layers settle and the tuna stays tender and delicate in the center.

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NUTRITION

Nutrition Per Serving

  • Calories 420 kcal
  • Total Fat 18.0 g
  • Total Carbohydrate 32.0 g
  • Protein 29.0 g
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