Tuna mornay is a staple comfort food, loved for its creamy texture and delicious flavors. This healthier version takes a classic recipe and transforms it into a guilt-free, low-calorie meal, perfect for weeknight dinners or family gatherings. By substituting traditional ingredients with lighter alternatives, you can enjoy all the comforting richness of tuna mornay without compromising on health.

This recipe features a harmonious combination of vegetables, lean tuna, and creamy sauce, layered over wholesome brown rice. With simple substitutions, it can also be adapted for dairy-free diets. Let’s dive into this detailed guide to making a nutritious yet indulgent tuna mornay.

Healthy Tuna Mornay Ingredients

To prepare this healthier tuna mornay, gather the following ingredients:

For the Vegetable Base:

• Olive Oil (1 tsp): For sautéing the vegetables.
• Onion (1): Finely chopped, adding a base of flavor.
• Celery Sticks (2): Finely chopped for crunch and freshness.
• Carrot (1 large): Peeled and finely chopped for natural sweetness.
• Zucchini (2): Thinly sliced for a tender, mild flavor.
• Green Beans (200g): Cut into 1cm lengths for a bright and crisp element.

For the Creamy Sauce:

• Olive Oil Spread (1 ½ tbsp): A lighter alternative to butter.
• Plain Flour (2 tbsp): For thickening the sauce.
• Coles Lite Reduced-Fat Milk (500ml, 2 cups): The base for the creamy mornay sauce.

For the Protein and Layers:

• Coles Tuna in Spring Water (425g can): Drained and flaked for a lean protein source.
• Grated Parmesan (40g): For richness and a golden topping.
• Cooked Coles Australian Brown Rice (270g, 2 cups): A hearty and fiber-rich base.
• Baby Spinach Leaves (120g): Adds a fresh and nutritious layer.

For Serving:

• Mixed Salad Leaves: A crisp side to balance the richness of the mornay.

Step-by-Step Instructions to making Healthy Tuna Mornay

Step 1: Prepare the Baking Dish

1. Preheat your oven to 190°C (170°C fan-forced) to ensure even baking.
2. Lightly spray a 2L (8-cup) ovenproof baking dish with olive oil to prevent sticking.

Step 2: Cook the Vegetables

1. Heat 1 teaspoon of olive oil in a large saucepan over medium heat.
2. Add the finely chopped onion, celery, and carrot. Cook for about 5 minutes, stirring occasionally, until softened and fragrant.
3. Stir in the zucchini and green beans. Continue to cook for 2 minutes, stirring gently, until the vegetables are just tender but still vibrant.
4. Transfer the sautéed vegetables to a bowl and set aside.

Step 3: Prepare the Creamy Sauce

1. Return the same saucepan to medium heat and melt the olive oil spread.
2. Add the plain flour, stirring constantly with a wooden spoon to create a smooth roux (paste). Cook for 1–2 minutes to remove the raw flour taste.
3. Gradually add the reduced-fat milk, about ¼ cup at a time, stirring continuously to ensure a smooth consistency.
4. Once all the milk is added, bring the mixture to a gentle boil, then reduce the heat to low. Simmer, stirring constantly, until the sauce thickens enough to coat the back of a spoon.
5. Stir in the cooked vegetables, flaked tuna, and half the grated parmesan. Season with salt and freshly ground black pepper to taste. Mix well to combine.

Step 4: Assemble the Tuna Mornay

1. Spread the cooked brown rice evenly over the base of the prepared baking dish, creating a sturdy foundation.
2. Layer the baby spinach leaves over the rice, covering it completely.
3. Pour the tuna and vegetable mixture over the spinach layer, spreading it out evenly with a spatula.
4. Sprinkle the remaining parmesan cheese over the top to create a golden, cheesy crust.

Step 5: Bake and Serve

1. Place the baking dish in the preheated oven and bake for 20 minutes, or until the top is golden and the sauce is bubbling around the edges.
2. Remove from the oven and let the dish rest for about 5 minutes to allow the layers to set, making it easier to serve.
3. Portion the tuna mornay onto plates and serve with a side of fresh mixed salad leaves for a balanced and satisfying meal.

Healthy Tuna Mornay Recipe Notes

Dairy-Free Adaptation

• Substitute reduced-fat milk with reduced-fat soy milk or another non-dairy alternative.
• Replace parmesan with My Life Bio Cheese or another plant-based cheese substitute.

Storage Tips

• Refrigerate: Store leftovers in an airtight container in the fridge for up to 3 days.
• Freeze: Portion the tuna mornay into individual servings, wrap in foil or plastic wrap, and store in a freezer-safe container for up to 3 months. To reheat, thaw overnight in the fridge and warm in a preheated oven or microwave until heated through.

Nutrition Information (Per Serving) of Healthy Tuna Mornay Recipes

• Energy: 1138 kJ (272 calories)
• Protein: 20.6g
• Total Fat: 9.5g
  • Saturated Fat: 3.5g
• Carbohydrates: 25.6g
  • Sugars: 8.7g
• Sodium: 373.2mg

This healthier tuna mornay offers a balanced meal, combining lean protein, fiber-rich brown rice, and a medley of colorful vegetables.

Why You’ll Love This Recipe

1. Healthier Comfort Food: A guilt-free twist on a classic pasta bake, perfect for those watching their calorie intake.
2. Nutrient-Dense: Packed with vitamins and minerals from the vegetables, along with high-quality protein from tuna.
3. Versatile and Adaptable: Easily modified for dietary restrictions like dairy-free or gluten-free options.
4. Make-Ahead Friendly: Ideal for meal prep, as it reheats beautifully for lunches or quick dinners.

Serving Suggestions

Pair this healthy tuna mornay with:

• A crisp green salad dressed with lemon juice and olive oil.
• A side of steamed broccoli or asparagus for added vegetables.
• A slice of whole-grain bread for a heartier meal.

This healthier tuna mornay proves that comfort food can be both nutritious and delicious. Whether you’re cooking for family or meal prepping for the week, this dish delivers satisfying flavors and wholesome ingredients in every bite. Enjoy!

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