Tuna and Cauliflower Casserole Recipe

Looking for an easy Tuna and Cauliflower casserole recipe? Learn how to make Tuna and Cauliflower casserole using healthy ingredients.


Submitted by pfuc071391174

Makes 6 servings



sounds gross but is incredibly tasty. add cayenne pepper or jalapenos.

Recipe Ingredients for Tuna and Cauliflower casserole

4 cups cauliflower, cooked and drained
2 cans (7 ounces each) tuna in water, drained and flaked
2 oz smart balance
1/4 cup chopped green pepper
1/4 cup all-purpose flour
1/2 teaspoon salt
1 3/4 cups milk
1/4 cup chopped pimiento
1 cup shredded reduced fat Cheddar cheese

Recipe Directions for Tuna and Cauliflower casserole

  1. Place the cooked cauliflower in a buttered 1 1/2 quart shallow baking dish; layer tuna over the cauliflower. In a medium saucepan, melt butter over low heat; add green pepper and sauté until tender. Stir in flour and salt. Remove from heat; gradually add milk. Return to the heat and cook over medium heat, stirring constantly, until thickened. Cook 2 minutes longer. Add pimiento and 1/3 cup of the cheese and stir until cheese is melted. Pour cheese sauce over the tuna layer; sprinkle with remaining shredded cheese. Bake at 350° for 30 minutes. Garnish tuna cauliflower bake with bell pepper rings or parsley, if desired.

  2. Tuna and cauliflower recipe serves 6.

Categories

Seafood

Nutrition Facts
Serving Size 238.0g
Amount Per Serving
Calories
254
Calories from Fat
120
% Daily Value*
Total Fat
13.3g
20%
Saturated Fat
5.4g
27%
Trans Fat
0.0g
Cholesterol
43mg
14%
Sodium
453mg
19%
Potassium
465mg
13%
Total Carbohydrates
11.3g
4%
Dietary Fiber
2.0g
8%
Sugars
5.5g
Protein
23.2g
Vitamin A 18% Vitamin C 65%
Calcium 27% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in calcium
  • Very high in selenium
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
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