Cheesy Tuna Mornay Rice Bake
Description:
Cheesy Tuna Mornay Rice Bake is a comforting, family-friendly casserole that blends creamy cheese sauce, tender tuna, and fluffy rice into a satisfying oven-baked dish. It’s budget-friendly, packed with protein, and perfect for weeknight dinners or potlucks.
Ingredients (Serves 6):
2 cups cooked rice (white or brown)
425g canned tuna in springwater, drained and flaked
1 cup frozen peas
1 cup frozen corn
1 small onion, finely chopped
2 tablespoons olive oil
2 tablespoons plain flour
2 cups milk (whole or low-fat)
1½ cups grated cheddar cheese, divided
½ teaspoon mustard powder (optional)
Salt & pepper, to taste
½ teaspoon garlic powder (optional)
½ cup breadcrumbs (optional, for topping)
2 tablespoons parmesan cheese (optional, for topping)
Chopped parsley, for garnish (optional)
Method:
Step 1: Prepare the Sauce
Preheat oven to 180°C (350°F).
In a medium saucepan, melt butter over medium heat.
Add chopped onion and cook for 2–3 minutes until softened.
Stir in flour and cook for 1 minute, forming a roux.
Gradually whisk in milk, ensuring no lumps.
Stir continuously until the sauce thickens (about 4–5 minutes).
Add 1 cup of cheddar cheese and stir until melted.
Season with mustard powder, garlic powder, salt, and pepper.
Step 2: Combine the Filling
In a large bowl, combine cooked rice, tuna, peas, and corn.
Pour cheese sauce over the rice mixture and mix thoroughly.
Transfer to a greased baking dish (about 9×13 inches).
Step 3: Add Topping and Bake
Sprinkle remaining ½ cup cheddar over the top.
(Optional) Mix breadcrumbs with parmesan and sprinkle over cheese for a crunchy top.
Bake for 25–30 minutes, or until golden and bubbling.
Rest for 5 minutes before serving.
Garnish with parsley if desired.
Prep & Cook Time:
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Nutritional Information (Per Serving, approx.):
Calories: 410 kcal
Protein: 24g
Carbohydrates: 36g
Fat: 20g
Saturated Fat: 10g
Sugar: 4g
Fiber: 3g
Sodium: 560mg
Calcium: 280mg
(Values will vary based on exact ingredients used.)
Common Questions & Answers
Q: Can I use pasta instead of rice?
A: Yes! Elbow macaroni or penne make great substitutes. Cook and drain before mixing in.
Q: Can this be made ahead of time?
A: Absolutely. Assemble it, cover, and refrigerate for up to 24 hours. Add 5–10 extra minutes to baking time if cold.
Q: Is this freezer-friendly?
A: Yes, freeze in portions or whole after baking. Reheat covered in oven or microwave until hot.
Q: Can I use fresh vegetables?
A: Yes! Just sauté them lightly first (e.g., carrots, broccoli, zucchini).
Q: What cheese works best?
A: A sharp cheddar gives great flavor, but you can mix in mozzarella, gouda, or even gruyère for
extra richness.