Meals · Casseroles & bakes

Tuna casserole

Name: Tuna casserole
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 6 servings
Ingredients: 340 g dry egg noodles, cooked just shy; 3 tbsp butter; 1/2 yellow onions, diced; 2 stalks celery, diced; 1/4 cup all-purpose flour; 2 cups whole milk; 1 cup chicken broth; 2 1/2 cans canned tuna, drained; 1 cup cooked frozen green peas; 1 cup cheddar cheese, shredded; 1 tsp salt; 1/2 tsp black pepper; 1/2 cup breadcrumbs; 1 tbsp butter, melted

The pantry-shelf dinner of a thousand childhoods, rebuilt without the can of soup: egg noodles, tuna and peas in a real béchamel under a crumb crust.

Time: 50 min (15 prep + 35 cook)
Servings: 6
Per serving: 528 kcal
Protein: 27 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

340 g dry egg noodles, cooked just shy945 g
3 tbsp butter45 g
1/2 yellow onions, diced100 g
2 stalks celery, diced80 g
1/4 cup all-purpose flour35 g
2 cups whole milk480 g
1 cup chicken broth240 g
2 1/2 cans canned tuna, drained300 g
1 cup cooked frozen green peas150 g
1 cup cheddar cheese, shredded100 g
1 tsp salt5 g
1/2 tsp black pepper1 g

Topping

1/2 cup breadcrumbs40 g
1 tbsp butter, melted15 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Soften the onion and celery in the butter, stir in the flour for a minute, then whisk in the milk and broth to a smooth sauce.
Off the heat: cheese, tuna, peas, salt and pepper, then fold through the noodles.
Into a baking dish; toss the crumbs in melted butter and scatter over.
Bake at 190°C for 25–30 minutes until bubbling and the crumbs are golden. Rest 10 minutes.

Why this score

moderately filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

20% of kcal

70% water

8 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 3169 kcal goes into the pot, 2536 g of ingredients comes out as ~2145 g of food → 148 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 148
Protein: (20%); 7 g
Fat: (35%); 6 g
Carbohydrates: (45%); 16 g
of which sugar: 2 g
Fiber: 1 g
Sodium: 244 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

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Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.