Crispy tuna and pasta bake

Photographer: Steve Brown

This healthier tuna pasta bake utilises canned tuna, corn and frozen peas to reduce meal preparation time, resulting in a nutritious meal made with minimal stress.

Serves: 4

Time to make: 45 mins

Hands-on time: 5 mins

Ingredients

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1 cup high-fibre spiral pasta
1½ tablespoons cornflourcornstarchX
1½ cups reduced-fat milk
420g can no-added-salt sweet corn sweetcornXkernels, drained
2 x 185g cans tuna in oil, drained, flaked
1 cup frozen peas
3 spring onions, thinly sliced
1½ tablespoons lemon juice
²⁄³ cup grated reduced-fat tasty cheese
¹⁄³ cup fresh breadcrumbs
120g mixed salad greens, to serve

Instructions

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1 Preheat oven to 200°C. Cook pasta according to packet instructions. Drain and set aside.

2 Place cornflour and ¼ cup milk in a jug, whisking to combine. Pour remaining milk into a saucepan over medium–high heat and bring to the boil.
Whisk in cornflour mixture and cook for 1 minute or until sauce thickens.

3 Add pasta, corn, tuna, peas, spring onion, lemon juice and half the cheese to pan, stirring well to combine. Spoon mixture into four 1½-cup capacity ramekin dishes. Combine breadcrumbs with remaining cheese in a bowl, then sprinkle evenly over tops. Place dishes on a baking tray, transfer to oven and bake for 20–25 minutes or until tops are just golden. Serve with mixed salad greens.

Nutrition Info (per serve)

Calories 398 cal

Kilojoules 1665 kJ

Protein 19.3 g

Total fat 8.6 g

Saturated fat 2.4 g

Carbohydrates 56.2 g

Sugar 21.3 g

Dietary fibre 7.5 g

Sodium 533 mg

Calcium 179 mg

Iron 2.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.