Cheesy Tuna and Rice Dish

Satisfy your comfort food cravings with this creamy and flavorful Cheesy Tuna and Rice Dish. This hearty meal combines tender, fluffy white rice with savory canned tuna, sweet pops of frozen peas, and a rich homemade cheese sauce made from sharp cheddar, butter, and milk. Seasoned with garlic and onion powders for an extra burst of flavor, this dish is both filling and easy to prepare in just 30 minutes. Perfect for weeknight dinners, it’s a family-friendly recipe that’s also budget-conscious. Serve it warm, and don’t forget the optional fresh parsley garnish for a vibrant finishing touch. Ideal for lovers of cheesy recipes, one-pot meals, and quick comfort food!

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup White rice
• 2 cups Water
• 2 5-ounce cans Canned tuna
• 2 tablespoons Butter
• 2 tablespoons All-purpose flour
• 1.5 cups Milk
• 1.5 cups Cheddar cheese, shredded
• 0.5 teaspoons Garlic powder
• 0.5 teaspoons Onion powder
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 0.75 cups Frozen peas
• 2 tablespoons Parsley (optional, for garnish)

Directions

Step 1

Rinse the rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, combine the rice and water. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover with a lid, and simmer for 15 minutes or until the rice is tender and the water is fully absorbed.

Step 3

While the rice is cooking, drain the canned tuna and set it aside.

Step 4

In a medium saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1-2 minutes, stirring constantly, to create a blonde roux.

Step 5

Gradually add the milk, whisking continuously to avoid lumps. Cook for 3-4 minutes, or until the mixture thickens and coats the back of a spoon.

Step 6

Stir in the shredded cheddar cheese, garlic powder, onion powder, salt, and black pepper. Continue stirring until the cheese is fully melted and the sauce is smooth.

Step 7

Add the drained tuna and frozen peas to the cheese sauce. Stir gently to combine and heat through for 2-3 minutes.

Step 8

Once the rice has finished cooking, fluff it with a fork and combine it with the cheese sauce and tuna mixture. Stir until well mixed.

Step 9

Serve the Cheesy Tuna and Rice Dish warm. Optionally, garnish with chopped parsley for added freshness and color.

Nutrition Facts

Serving size	(1399.0g)

Amount per serving	% Daily Value*
Calories	1492.1

Total Fat 86.5g	0%
Saturated Fat 53.7g	0%
Polyunsaturated Fat 1.0g
Cholesterol 298.8mg	0%
Sodium 2738.3mg	0%
Total Carbohydrate 100.0g	0%
Dietary Fiber 7.7g	0%
Total Sugars 25.0g
Protein 81.9g	0%

Vitamin D 246.9IU	0%
Calcium 1760.4mg	0%
Iron 5.0mg	0%
Potassium 1315.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.7%

Protein: 21.8%

Carbs: 26.6%