Tuna Mornay Rice Bake

by hbhs07, posted in Healthy Recipes

When it comes to fish dishes, tuna is always a popular option. It is easy to cook, yet delicious. So, if you are a fish lover, try our tuna mornay rice bake recipe and enjoy.

Baked tuna casserole with rice, mixed vegetables, melted cheese, and parsley garnish

Tuna Mornay Rice Bake

Serves: 4

Preparation: 10 minutes

Cooking: 30 minutes

Ingredients:

  • 425 g can of tuna in spring water, drained, flaked
  • 150 g frozen vegetables
  • 500 g bechamel sauce, pre-cooked
  • 500 g brown rice, cooked
  • 4 spring onions, thinly sliced
  • ½ cup breadcrumbs
  • ½ cup thickened cream
  • 100 g cheddar cheese, grated
  • 100 g mozzarella cheese, grated
  • 50 g Parmesan cheese, grated
  • 2 tbsp extra virgin olive oil
  • 1 lime, cut into wedges
  • 1 tsp Himalayan salt
  • 1 tsp homemade dry seasoning
  • ½ tsp black pepper, freshly ground

Bechamel Sauce:

  • 1 ½   cup milk
  • 3 tbs plain flour
  • 50 g cheddar, grated

Directions:

Step 1

Bechamel sauce: Mix the flour with ½ cup of cold milk. Pour the rest of the milk into a medium saucepan and bring to a boil over medium heat. Reduce the heat and gradually add the flour mixture to the boiling milk, constantly stirring, to avoid lumps. Cook until thickened, then add the cheese and continue cooking over low heat until the cheese has melted.

Tuna Mornay Rice Bake

Step 2

Meanwhile, cook the rice in the rice cooker until cooked through.

Tuna Mornay Rice Bake

Step 3

Add tuna, frozen mixed vegetables and thickened cream to the bechamel sauce and cook while stirring for 2 minutes.

Step 4

Slice the spring onions and stir half into the tuna mixture. Add the spices and mix to combine.

Step 5

Preheat the oven to 200°C.  

Step 6

Add the bread crumbs, cheddar, mozzarella and Parmesan cheese to a medium bowl and mix to combine.

Bowl of breadcrumbs mixed with shredded cheese and a spoon inside

Step 7

Arrange the rice evenly in a medium baking dish. Pour the tuna mixture and sprinkle with the bread crumbs and cheese mixture. Drizzle with olive oil. Bake for 30 minutes, or until the top is golden brown.

Step 8

Remove from oven and set aside for 10 minutes. Serve sprinkled with the remaining spring onions and lime wedges.

Plate of cheesy rice casserole with peas, carrots, corn, and herbs

Serving suggestions:

  • Serve with pickles
  • Serve with seasonal salad

Tips:

  • Store leftovers in an airtight container in the refrigerator for up to 5 days.
  • Store mornay leftovers in an airtight container in the freezer for up to 2 months.

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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.