Tuna steak casserole with hints of citrus, packed with veggies and topped with a bacon breadcrumb mixture.
Why is this tuna casserole special?
Ready to impress the entire family, and whoever else you may have invited to the dinner table? Well look no further than this nutrient packed, extremely flavorful Citrus Tuna Noodle Casserole!
You may be asking yourself, “Why would I go through the hassle of cooking a tuna steak, when I’ve been using canned tuna for years? The benefits of making the swap to tuna steaks include:
- Higher protein content. 100g of canned tuna in brine yields 25g of protein, while 100g of fresh, cooked tuna yields 32g of protein.
- A much better taste. Canned tuna is pressure cooked and heat treated, overcooking the tuna. This impacts the flavor and texture tremendously.
- Higher amounts of micronutrients, which will be discussed later.
How Do I Make It?
You’ll start off by making the topping, which really takes this dish over the top in the end!
Next, cook the noodles. I used farfalle pasta noodles, but you could also use fusilli, or even penne.
Then comes the most important ingredient: TUNA STEAK. You will just be searing the tuna on both sides to get that browning. Browning = FLAVOR!
Now everything will start coming together. You will cook the veggies, simmer the broth and milk, then add the all-important cheese! I used white cheddar, but colby jack and gruyere would also work. Finally, add the noodles, tuna and broccoli, and transfer to a 1.5-qt baking dish.
Then, the final step, and what may just take this recipe from a 10/10 to an 11: browning the breadcrumb mixture. Top the dish with the breadcrumb mixture, throw it in the oven (not literally, unless you have those kinds of skills I guess), and wait for the browning/magic to happen! Don’t skip the browning! Remember what I said earlier??
When you take this masterpiece from the oven, please let it cool. I don’t want you burning those tastebuds you’ll be needing for the rest of this meal!
Is it healthy?
This recipe is full of fresh, quality ingredients, including:
- Fresh Button Mushrooms. To cut down tremendously on the sodium, I opted for fresh mushrooms, rather than the traditional cream of mushroom soup.
- Tuna Steaks. As mentioned earlier, tuna steaks are higher in protein than canned. They are also higher in Omega-3 fats, potassium, vitamin B6 and iron.
- Various Citrus Fruits. These are high in vitamin C, and also have anti-inflammatory effects on the body.
- Leeks. Leeks are rich in antioxidants. They are also high in vitamin K, which may help reduce the risk of osteoporosis.
- Broccoli. Broccoli is rich in fiber, antioxidants and vitamin C.
Citrus Tuna Noodle Casserole
Ingredients
Casserole
- 12 ozs Tuna Steak patted dry
- 6 ozs Farfalle
- 1 tbsp Old Bay Seasoning
- 2 tbsps Avocado Oil
- 2 tbsps Unsalted Butter
- 1 Leek sliced
- 6 ozs White Button Mushrooms sliced
- 1 tbsp Garlic minced
- 1 tbsp Thyme chopped
- 2 tbsps All-Purpose Flour
- 1 tbsp Lemon Juice
- 2 tbsps Orange Juice
- 1 tbsp Lime Juice
- 1 cup Chicken Broth
- ½ cup Plant-Based Milk I used Ripple
- ½ cup White Cheddar Cheese shredded
- 1 cup Broccoli cut into florets
- Sea Salt & Black Pepper to taste
Topping
- 1 cup Panko Breadcrumbs
- 2 tbsps Unsalted Butter melted
- 2 slices Reduced-Sodium Bacon cooked; crumbled
- 2 tsps Lemon Zest
- 2 tsps Lime Zest
- 2 tsps Orange Zest
Instructions
- Preheat oven to 375°F. Coat a 1.5-qt baking dish with non-stick spray.
- Combine breadcrumbs, melted butter, bacon crumbles, and various zests. Season with salt and pepper. Set aside.
- Cook noodles in a pot of salted boiling water according to package directions; drain.
- Sprinkle Old Bay on both sides of tuna. Sear tuna in oil in a sauté pan over medium-high heat until blackened, 2 minutes per side. Transfer tuna to a plate to cool; break into chunks.
- Melt 2 tablespoons of butter in a skillet over medium-high heat; sauté leeks, mushrooms, garlic and thyme until leeks are tender, 5 minutes. Stir in flour; cook 1 minute. Add lemon, lime and orange juices; cook until evaporated. Reduce heat to medium.
- Whisk in broth and cream; simmer 5 minutes. Stir in cheddar until it melts; season with salt and pepper. Toss noodles, tuna and broccoli with sauce; transfer to prepared dish.
- Top casserole with breadcrumb mixture. Bake until top is golden-brown, around 15 minutes.
Recipe Notes
This recipe made tastebuds I didn’t even realize I HAD come alive!