When I was growing up my favourite favourite meal was my Mum’s Tuna Mornay which we called ‘Tuna Dish’.
When I started moving away from eating wheat and pasta, this was one thing that I really missed. And then I had the brilliant idea to try it with roast broccoli instead.
Very happy to report this ticks all the boxes.
Although I couldn’t convince my boys it was as good. Maybe I need to try it with cauliflower so at least it doesn’t look green and ‘healthy’. Tough crowd those pre-schoolers!
I like tuna in chilli oil for some heat but regular tuna is fine. Just use tuna in oil if you can because the texture and flavour is much nicer than tuna packed in brine or spring water.
- 500g frozen broccoli
- 2 medium cans canned tuna (180g / 6oz each)
- 2 large handfuls grated cheese
- lemon wedges (optional)
- Preheat your oven to 250C (480F). Layer broccoli on a roasting tray so the florettes aren't touching each other. Drizzle with a little oil. Bake for 10 minutes or until broccoli is defrosted.
- Push the hot broccoli together in a single layer. Top with tuna and grated cheese.
- Pop back in the oven for another 2-3 minutes or until cheese is melted and golden.
- Serve hot with lemon wedges on the side.
Variations
vegetarian – replace tuna with eggs or cooked chickpeas and a little more cheese.
carnivore – replace tuna with crispy bacon, cooked chorizo, chicken or sausage.
different veg – cauliflower is the best substitute. I’m thinking eggplant, zucchini and peppers might be nice too. I’ve also made something similar by wilting down sliced kale on the stove and then baking it in the oven to melt the cheese.
dairy-free – serve the roast broccoli with tuna and lashings of mayo or dairy-free pesto.
more substantial (low carb) – up the cheese and/or the tuna.
more substantial (carb-lovers) – toss in cooked pasta with the tuna. Garlic bread will work as a side.
Waste Avoidance Strategy
broccoli – will keep wrapped in a plastic bag in the fridge for about 2 weeks or sometimes a little longer. Can be frozen (if you have time chop before freezing so it will defrost quickly in the pan).
cream – unopened cartons will generally keep in the fridge for another week. If you need to store for longer, just pop in the freezer in a sealed container. Or freeze in icecube trays so you can easily defrost just what you need.
tuna – keep it in the pantry.
cheese – most hard and melting cheeses will keep for weeks wrapped in waxed paper or baking paper and stored in an airtight container (or sealed ziplock bag) in the fridge. If you need to store for longer cheese can be frozen.
Prepare Ahead
Yes! Just cook as per the recipe. If you like don’t melt the cheese. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, melt cheese in the oven from step 4. It may take slightly longer if straight from the fridge.