Retro-Metro Fancy Tuna Casserole

Health score
33%
Retro-Metro Fancy Tuna Casserole
40 min.
6
743kcal

Suggestions

Ingredients

  • pounds tuna steaks 
  • cup baby peas frozen
  •  bay leaf 
  • tablespoons butter divided
  • 16 small button mushrooms thinly sliced
  • 1.5 cups chicken stock see 
  • 0.5 loaf day-old crusty bread 
  • tablespoons flour all-purpose
  • leaves parsley to garnish fresh chopped
  • 0.5 cup heavy cream 
  • tablespoon olive oil -- 1 turn of the pan extra-virgin
  • teaspoon peppercorns 
  • 1.5 teaspoons poultry seasoning 
  • servings salt and pepper 
  • large shallots chopped
  • servings water 
  • cup white wine 
  • pound extra-wide egg noodles cooked

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • microwave
  • box grater

Directions

  1. Place bread in warm oven, 250 degrees F, to dry and toast, 20 minutes.
  2. Place tuna in a skillet and add wine, then water -- just enough to cover fish.
  3. Add bay leaf and peppercorns. Bring liquids to a boil. Reduce heat to simmer and cover skillet. Poach fish for 12 minutes.
  4. Heat a large skillet over medium heat.
  5. Add oil, 1 turn of the pan, and 2 tablespoons butter--reserve remaining 2 tablespoons butter.
  6. Add shallots and mushrooms and season with salt and pepper.
  7. Saute gently for 5 minutes.
  8. Sprinkle in ground thyme or poultry seasoning and flour and cook flour 1 minute, stirring with whisk.
  9. Whisk in stock, then cream. Adjust seasonings.
  10. Add peas.
  11. Remove cooked, poached tuna to a bowl and flake fish with a fork.
  12. Add cooked noodles and tuna to sauce.
  13. Remove sauce from heat and transfer mixture to a casserole or serving dish.
  14. Use the widest cutting edge on a box grater to grate the bread into large crumbs. Melt remaining 2 tablespoons butter in a small cup in microwave and pour melted butter over bread, Scatter buttery bread crumbs and parsley over the top of the casserole.
  15. Serve immediately.

Nutrition Facts

Calories743kcal
Protein20.64%
Fat32.67%
Carbs46.69%

Properties

Glycemic Index
72.47
Glycemic Load
39.04
Inflammation Score
-9
Nutrition Score
35.538695542709%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
0.36mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:743.24kcal
37.16%
Fat:25.93g
39.9%
Saturated Fat:11.96g
74.72%
Carbohydrates:83.38g
27.79%
Net Carbohydrates:77.92g
28.34%
Sugar:7.46g
8.29%
Cholesterol:136.51mg
45.5%
Sodium:608.83mg
26.47%
Alcohol:4.12g
100%
Alcohol %:0.85%
100%
Protein:36.86g
73.71%
Selenium:102.68µg
146.69%
Vitamin B12:7.41µg
123.44%
Vitamin B3:12.4mg
62.01%
Manganese:1.16mg
58.12%
Phosphorus:505.22mg
50.52%
Vitamin A:2441.23IU
48.82%
Vitamin B1:0.69mg
45.84%
Vitamin B2:0.65mg
38.42%
Vitamin B6:0.71mg
35.72%
Vitamin D:4.91µg
32.71%
Magnesium:117.81mg
29.45%
Copper:0.57mg
28.35%
Iron:4.75mg
26.39%
Folate:97.66µg
24.41%
Fiber:5.46g
21.83%
Vitamin B5:2.15mg
21.47%
Potassium:714.97mg
20.43%
Zinc:2.98mg
19.87%
Vitamin K:17.61µg
16.77%
Vitamin C:11.42mg
13.84%
Vitamin E:1.91mg
12.75%
Calcium:96.71mg
9.67%