Tuna Bake

Simple, easy, affordable and quick – this tuna pasta bake recipe is the perfect mid-week family meal.

  • high-protein-icon
  • low-in-sugar-icon
  • omega-3-icon
  • low-saturated-fat-icon
  • one-plus-vege-icon
  • low-sodium-icon

Ingredients

  • 2x 185g can

    Sealord Tuna Sensations Olive Oil, drained.

  • 4 cups

    large shell pasta

  • 100g

    butter

  • 1

    white onion, sliced

  • 1 cup

    plain flour

  • 4 cups

    milk

  • 1 cup

    frozen vegetables

  • 2 cups

    broccoli, sliced

  • 1/4 cup

    parmesan cheese, grated

  • 1/2 cup

    breadcrumbs

Directions

  1. Pre-Heat Oven to fan bake, 180°C. Next, cook pasta according to packet instructions. Once pasta is cooked, drain and place in an ovenproof dish and mix tuna through.
  2. Melt butter in a medium saucepan and lightly cook onion for 1-2 minutes, add flour and mix thoroughly. Slowly add milk, whisking to form a smooth sauce.
  3. Stir through mixed vegetables, broccoli, parmesan cheese and seasoning. Cook for a further 2 minutes.
  4. Pour sauce and vegetables over tuna and pasta.
  5. Sprinkle breadcrumbs on top then bake for 15-20 minutes, or until top is golden in colour.

Rate this recipe

Failed to rate recipe.

Foodie Tip

​Drain off the excess oil in cans of Sealord Tuna and make a salad dressing for a nice side salad to go with this dish.

Nutritional Information*

(per serve) | (per 100g)

3740kJ

Energy

40.8g

Protein

29.5g

Total Fat

15.2g

Saturated fat

541mg

Sodium

69.3mg

EPA

151.7mg

DHA

111.0g

Total Carbohydrate

13.9g

Sugar

*Nutrition figures are averages only.

777kJ

Energy

6.1g

Total Fat

3.2g

Saturated fat

112mg

Sodium

14.4mg

EPA

31.5mg

DHA

23.0g

Total Carbohydrate

2.9g

Sugar

*Nutrition figures are averages only.