By Emily Weeks, RD

This protein-rich meal will fill you up and keep you full for hours afterward. 

Comforting and hearty, this sustainably sourced tuna noodle bake is the perfect weeknight dinner! This dish is very simple to make and only takes about 45 minutes from start to finish (and 25 of those is for baking!). Tuna is a great choice for a filling dinner—the protein in tuna will help keep you full for hours afterward and also provides a good source of healthy omega-3! 

Omega-3 fatty acids are considered essential fatty acids. Our body can’t make them—that’s why we need to eat them in delicious dishes like this tuna noodle casserole. Omega-3 fatty acids are found in fatty fish like tuna, salmon and halibut. They’re crucial for brain function and may reduce the risk of heart disease. 

The American Heart Association recommends eating fatty fish at least twice per week. Research shows that omega-3’s reduce inflammation and lower your risk of heart disease, cancer, and arthritis. Canned tuna is an easy way to get your recommended intake of omega-3. 

Ghee (or clarified butter) is used in this dish to impart a buttery, nutty flavor. Ghee is also rich in Vitamin A and D. I like to use bouillon chicken paste instead of cartons of chicken broth – you can keep the jar in the fridge for months and easily make chicken broth in seconds. Using egg noodles made with the whole yolk add extra protein and a rich golden color to the dish. To help lower the sodium load of the dish, coconut aminos are used in place of soy sauce. Coconut aminos add the familiar savory taste without the extra sodium.

Feel free to serve this casserole with a side salad tossed with vinaigrette for an extra serving of fiber and heart-healthy fats! 

Omega-3 Packed Tuna Noodle Bake

Ingredients:

• 8 oz egg noodles
• 2 Tbsp ghee
• 1 yellow onion, minced (If needed, can substitute for 1 Tbsp dried onion)
• 4 Tbsp flour
• ½ tsp salt 
• 2 tsp chicken bouillon paste + 2 cups hot water (whisk together) 
• 2 cups 2% milk 
• 2 tsp Coconut Aminos
• 2 tsp fresh lemon juice 
• 8 oz cremini mushrooms, washed and sliced 
• 1 cup petite peas 
• 2-5 oz cans of white albacore tuna, drained
• 1 cup cheddar cheese, shredded 
• Cooking spray
• ½ cup panko breadcrumbs
• ½ cup parmesan cheese

Instructions: 

1. Preheat your oven to 350 degrees F. 
2. Cook noodles according to package directions. Drain and set aside. 
3. Melt the ghee in a large skillet over medium heat. Add the onions and soy sauce and cook until the onions are translucent about 5-7 minutes. 
4. Whisk in the flour and salt and stir well, cooking an additional 2 minutes.
5. Whisk in the chicken broth and milk until well combined. Bring to a boil. 
6. Once boiling, add the mushrooms and peas, stirring until it thickens (about 10 minutes). 
7. Add the tuna and stir well. 
8. Remove from heat and add 1 cup sharp cheddar and mix well. Add the noodles to the sauce and mix well until evenly coated.
9. Spray a 9 x 12 casserole with non-stick cooking spray. 
10. Pour noodle mixture into the casserole dish and top with the panko and parmesan. Spray the top of the casserole with cooking spray. 
11. Bake for 25 minutes. 
12. Turn the broiler on low for a few minutes to brown the breadcrumb topping. 

Makes 6-8 servings