Fettuccini Tuna Casserole

As a child, I had a serious love for tuna casserole.  My mom would make it with canned soup and it was just to die for. But, now that I am older, I need a lower fat and less sodium version that still packs a punch. You know, often when we eat processed foods (like canned soup) the sodium is double what we really need and if we made a meal with less sodium, we would not even know it was missing taste wise. I say this because this dish has salt (from the Parmesan cheese and sea salt) and is very flavorful, but without the over done sodium (which my heart thanks). I fell in love the minute I made this and hope you will too. Super yummy and this comfort food is a major favorite.


8 ounces egg fettuccini*
1 tablespoon extra-virgin olive oil
1 medium onion, finely chopped
8 ounces mushrooms, sliced
1/2 teaspoon sea salt
1/2 cup dry white wine
4 tablespoons unbleached white whole wheat flour or all-purpose flour
2 cups 2% milk
3 teaspoons freshly ground pepper, divided
12 ounces canned chunk light tuna drained
1 cup frozen peas
1 cup finely grated Parmesan cheese
1/2 cup dry Panko breadcrumbs

  • Bring a large pot of water to a boil. Cook noodles until just tender, 6 minutes or according to package directions. Drain.
  • Position rack in upper third of oven and preheat broiler on low.
  • Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, mushrooms and salt. Cook, stirring often, until the onion is softened but not browned, about 5 minutes.
  • Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the peas and stir to coat.
  • Add milk and 1 teaspoon pepper. Bring to a simmer, stirring constantly. Stir in tuna, peas and Parmesan cheese until evenly incorporated. Remove from heat. Stir in the noodles (the pan will be very full).
  • Sprinkle the casserole with breadcrumbs and the remaining 2 teaspoons black pepper. Broil until lightly browned on top, about 3 minutes.

Servings:  6, about 1 1/2 cups each
Calories: About 450 per serving.

*We like egg fettuccine noodles because they are straight like regular pasta, taste yummy, and are not crinkled like typical egg noodles. But you can use regular egg noodles as well.

Original recipe cited from Eatingwell.com.