Healthy Tuna Mornay

Healthy Tuna Mornay

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.

Recipe Information

Serves

6 people

Preparation

20 minutes

Cooking

30 minutes

Difficulty

Moderate

Ingredients

  • 1 tsp olive oil
  • 1 onion, finely chopped
  • 2 celery sticks, finely chopped
  • 1 large carrot, peeled, finely chopped
  • 2 zucchini, thinly sliced
  • 200g green beans, cut into 1cm lengths
  • 1 1/2 tbsp olive oil spread
  • 2 tbsp plain flour
  • 500ml (2 cups reduced-fat milk)
  • 450g cooked tuna loin
  • 40g grated parmesan
  • 270g (2 cups) cooked brown rice
  • 120g baby spinach leaves
  • Mixed salad leaves, to serve

Steps

  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.