Okay, so I have been a fan of seafood for a long time and creating fun recipes with fish is where I am at! In this occasion I'm giving it a twist I have never done before and OH SNAP, it's legit and so comforting too!
This recipe is a win, all year long! Yes, it's baked but cold also taste amazing. The combination of cheeses and the addition of veggies makes this recipe perfect for any type of season or weather.
In here I decided to sneak in some veggies, since casseroles and skillets are my favorite way to increase some volume and adding some extra nutritional value. So we are including some zucchini, broccoli, mushrooms and a bit of onion to add a little bit of an extra flavor.
Apart from being delicious, this is a one bowl-one skillet recipe. BAM! No mess and makes up to 8 servings so it makes a great recipe to meal preps. Perfect for dinner, or lunch... breakfast too, why not?!
Here I used smoked tuna, it's very common to find in here in México but you can use canned tuna or salmon, just make sure to buy a sustainable brand. Since quality in fish really REALLY matters since it's common to be contaminated with heavy metals that cause damage to our nerves and brain.
I always check for the label of sustainability and honestly, they come in all different prices ranges and you can find them at almost every grocery store.
Making it cheesy and delish! We are using cottage cheese and shredded mozzarella in this tuna recipe. The purpose of cottage cheese is to make is extra creamier and if you having tried baking with cottage cheese, then you must try this!
And the mozzarella cheese, well, for extra cheesiness and to make sure to get the skillet to stick together, plus we are also using pork panko for extra favor and density. Overall, this recipe is:
Gluten Free
Low Carb
Keto
High Protein
Egg Free
Grain Free
Tuna is a great source of quality protein, and so does the cheeses we are using. Plus the combination of healthy fats, specially if you are using organic cheeses, and the fiber from veggies this recipe will keep you full and satiated for a great period of time.
Some of the ideas to have this recipe is on a salad bowl, by its own, with some cauliflower mash or cauliflower rice, with loads of veggies, fresh or roasted... the ideas are endless and the taste is also amazing. Mom approved!
And for this recipe you will only need:
1 mixing bowl
1 iron skillet or round baking dish
1 measuring cup
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Enjoy! Also, all nutritional information will be provided below this recipe.
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Smokey Tuna Casserole
By María Fernanda López
Serves 8
Ingredients
3 cups (300 grams) of shredded smoked tuna
3/4 cup of chopped zucchini
1/4 cup of chopped onion
1 cup of cottage cheese
1/2 cup of shredded mozzarella cheese
1/2 cup of pork panko
1 tsp of garlic powder
1 tsp of chipotle powder
1 tsp of sea salt
1/4 tsp of black pepper
1/4 cup of sliced mushrooms
1/4 cup of sliced broccoli
Method
Preheat the oven at 350F.
In a deep bowl add all the ingredients but the mushrooms and broccoli.
Pour the mix in a baking dish or iron skillet, top with sliced mushrooms and broccoli.
Bake for 45 minutes.
Let it cool and serve!
Nutritional Information (per serving 126 kcal)
Fat: 3.5g
Carbs: 3.9g
Fiber: 0.2g
Net Carbs: 3.7g
Protein: 20.5g
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