Fish is fast and full of omega-3, perfect for growing brains.
Ingredients
- 50g butter, chopped
- 1 brown onion, finely chopped
- 1 large celery stalk, trimmed, finely chopped
- 1/4 cup plain flour
- 2 cups milk
- 2/3 cup grated cheddar cheese
- 425g can tuna in springwater, drained, flaked
- 1 (100g) medium bread roll
- Olive oil cooking spray
- Baby cos lettuce, to serve
- Cherry tomatoes, to serve
Method
- Step 1Preheat oven to 180°C/160°C fan-forced.
- Step 2Heat butter in a saucepan over medium heat for 2 minutes or until melted and foaming. Add onion and celery. Cook for 2 to 3 minutes or until onion has softened. Add flour. Using a wooden spoon, stir to combine. Cook, stirring, for 1 to 2 minutes or until mixture bubbles.
- Step 3Remove pan from heat. Slowly add milk, 1/4 cup at a time, stirring constantly to prevent lumps forming. Return pan to medium heat. Cook, stirring, for 5 minutes or until sauce boils and thickens. Remove from heat. Stir in cheese and tuna.
- Step 4Divide mixture between four 1 cup-capacity ovenproof dishes. Tear bread roll into small pieces. Sprinkle over mixture. Lightly spray with oil. Place dishes on a baking tray. Bake for 15 minutes or until golden. Serve with lettuce and tomatoes.
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1831 kj
Energy
23g
Fat Total
14g
Saturated Fat
2g
Fibre
30g
Protein
98mg
Cholesterol
595.69mg
Sodium
10g
Carbs (sugar)
28g
Carbs (total)
All nutrition values are per serve
Notes
Cooking class: Tearing bread: Using your thumb and fore-finger, tear bread roll into small pieces. Sprinkle over tuna mixture.
You could add 1/2 cup frozen vegetables (peas, corn and carrot mix) with the tuna in step 3.
- Author: Vanessa Horton
- Image credit: Steve Brown
- Publication: Super Food Ideas
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