Keep tasty tuna mornay pies on hand in the freezer and you’ll have dinner in a snap!
Ingredients
- 65g butter, chopped
- 1 medium brown onion, finely chopped
- 1/4 cup plain flour
- 2 cups milk
- 425g can tuna in brine, drained, flaked
- 2 tablespoons lemon juice
- 1/4 cup chopped fresh flat-leaf parsley leaves
- 1 1/2 cups fresh breadcrumbs
- 1/2 cup finely grated parmesan cheese
- 2 teaspoons finely chopped fresh lemon thyme leaves
Method
- Step 1Melt butter in a saucepan over medium heat. Transfer one-third to a heatproof jug. Add onion to pan. Cook, stirring, for 2 to 3 minutes or until softened. Add flour. Cook, stirring, for 1 to 2 minutes or until mixture bubbles. Stir in milk. Bring to the boil. Reduce heat to low. Cook, stirring, for 5 minutes or until mixture thickens. Stir in tuna, lemon juice and half the parsley. Cook, stirring, for 2 minutes or until heated through. Season with pepper. Spoon into four 1 1/2 cup-capacity baking dishes.
- Step 2Preheat grill on high. Combine breadcrumbs, cheese, thyme and remaining parsley in a bowl. Sprinkle over tuna mixture. Brush with reserved butter (re-melting if needed.) Grill for 3 to 4 minutes or until golden. Serve.
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1963 kj
Energy
24g
Fat Total
14g
Saturated Fat
2g
Fibre
32g
Protein
103mg
Cholesterol
716.94mg
Sodium
11g
Carbs (sugar)
31g
Carbs (total)
All nutrition values are per serve
Notes
To freeze: Follow recipe to end of step 1. Cover with plastic wrap, then foil. Freeze for up to 2 months. Thaw in fridge overnight. Continue from step 2.
- Author: Cathie Lonnie
- Image credit: Cath Muscat
- Publication: Super Food Ideas
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