Tuna and Pea Casserole

Healthy Tuna and Pea Casserole

Use organic ingredients whenever possible.

  • Author:
  • Yield: Serves 6 1x


8 oz. whole-wheat egg noodles

1 Tbsp extra virgin olive oil

1 medium sweet onion, finely chopped

4 oz. mushrooms, finely sliced

1/2 tsp salt

1/2 cup dry white wine

6 Tbsp bread flour

3 cups non-fat milk

1/2 tsp freshly ground black pepper

12 oz. chunk canned light tuna, drained

1 cup frozen peas, thawed

3/4 cup parmesan cheese

1/3 cup breadcrumbs

Dr Nandis Superfoods Cookbook


  • In a large pot, bring water to boil and cook noodles until just tender. About 7-9 minutes.
  • Drain and rinse noodles.
  • Position rack in upper 1/3 of oven.
  • Preheat broiler.
  • Heat olive oil in ovenproof large skillet over medium-high heat.
  • Add onions, mushrooms and salt. Cook until onions soften. Do not let onions brown. Stir often. About 5-6 minutes.
  • Add wine and cook until wine evaporates. About 4-6 minutes.
  • Sprinkle flour over vegetables and stir to coat.
  • Add milk and pepper and bring mixture to a simmer.
  • Stir constantly.
  • Stir in tuna, peas and 1/2 cup parmesan cheese until evenly incorporated.
  • Stir in noodles and remove from heat.
  • In 6 oven-safe oval porcelain ramekins, spoon equal amounts of mixture.
  • Sprinkle casserole with breadcrumbs and remaining parmesan.
  • Broil ramekins until bubbly and browned on top. About 3-5 minutes.

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Tuna and Pea Casserole