Tuna mornay with broccoli and corn
50 min · 39 g protein · 482 cals / serving
The family tuna bake Australians grew up on: macaroni, chunky tuna, sweet corn and broccoli in a creamy cheese sauce, under a golden crumb and parmesan top. The sauce is thickened evaporated milk with tasty cheese, so it stays creamy without being heavy.
Ingredients
Sauce
- 2 tsp butter
- 1 onion, finely chopped
- 1/4 cup cornflour cornstarch
- 1 can (375 ml) light evaporated milk fat-free evaporated milk
- 375 ml skim milk
- 2 tsp Dijon mustard
- 60 g tasty cheese sharp cheddar cheese, grated
- 2 cans (425 g each) tuna in springwater canned tuna, drained, about 600 g
- 200 g corn kernels frozen corn, frozen or drained canned
- 1/4 cup chopped fresh parsley
Top
- 1/4 cup breadcrumbs, panko or dried
- 1/4 cup grated parmesan
Steps
- Heat the oven to 390°F (355°F fan-forced). Cook the macaroni in a large pot of salted boiling water 2 minutes less than the packet says, adding the broccoli for the last 2 minutes. Drain.
- Meanwhile, melt the butter in a large saucepan over medium heat and soften the onion 4 minutes. Whisk the cornflour into the evaporated milk until smooth, then pour it and the skim milk into the pan. Stir constantly until it boils and thickens, about 5 minutes. Off the heat, stir in the mustard and the cheese until melted. Season with salt and pepper.
- Fold the macaroni, broccoli, tuna, corn and parsley through the sauce, breaking the tuna into big chunks without stirring it to mush. Tip into a 2.5-litre baking dish.
- Mix the breadcrumbs and parmesan and scatter over the top. Bake 20–25 minutes, until golden and bubbling at the edges. Rest 5 minutes before serving.
Good to know
Can I make it ahead?
Assemble it, cool, cover and refrigerate up to a day. Bake from cold for 35–40 minutes, until hot in the middle (165°F).
Can I serve it over rice like Mum did?
Yes. Leave out the macaroni and spoon the mornay over rice instead; skip the crumb top and just warm the sauce through with the tuna and vegetables.
Salmon instead of tuna?
Canned pink salmon is lovely here and a little richer, at about 54 instead of 58. Pick out the larger bones and skin, or mash them in for calcium.
Alternative
Per
- Calories
- 106
- Protein
- (33%)
- 9 g
- Fat
- (16%)
- 2 g
- Carbohydrates
- (51%)
- 14 g
- of which sugar
- 3 g
- Fiber
- 1 g
- Sodium
- 152 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 2891 kcal goes into the pot and 2540 g of ingredients comes out as about 2730 g of food: 106 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.