Tuna Pea and Brown Rice Casserole

Elevate your weeknight dinner game with this comforting Tuna Pea and Brown Rice Casserole—a wholesome, one-dish meal that's as nutritious as it is satisfying. Featuring hearty brown rice, protein-packed canned tuna, and vibrant frozen peas, this recipe is brought together with a velvety homemade cheese sauce seasoned with garlic and onion powders. Topped with a golden, crunchy layer of Parmesan and breadcrumbs, it's baked to perfection in just 30 minutes. Budget-friendly, high in flavor, and easy to prepare, this casserole is the ideal choice for busy nights, meal prep, or feeding a hungry crowd. With its creamy texture and crave-worthy flavors, this classic dinner promises to satisfy both kids and adults alike.

Nutriscore Rating: 63/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 3 cups Cooked brown rice
• 2 5-ounce cans Canned tuna (in water, drained)
• 1 cup Frozen peas
• 4 tablespoons Unsalted butter
• 3 tablespoons All-purpose flour
• 2 cups Milk
• 1.5 cups Shredded cheddar cheese
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 0.25 cup Grated Parmesan cheese
• 0.5 cup Breadcrumbs
• 0 Cooking spray

Directions

Step 1

Preheat the oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish with cooking spray.

Step 2

In a medium-sized saucepan, melt the butter over medium heat.

Step 3

Once melted, whisk in the flour and cook for about 1 minute, stirring constantly, to form a roux.

Step 4

Slowly pour in the milk while whisking continuously to ensure no lumps form. Cook for 4-5 minutes, or until the mixture thickens into a creamy sauce.

Step 5

Remove the sauce from heat and stir in shredded cheddar cheese, garlic powder, onion powder, salt, and black pepper. Mix until the cheese is fully melted and the sauce is smooth.

Step 6

In a large mixing bowl, combine the cooked brown rice, drained tuna, frozen peas (no need to thaw), and the cheese sauce. Stir until all the ingredients are evenly combined.

Step 7

Transfer the mixture into the prepared baking dish, spreading it out evenly.

Step 8

In a small bowl, mix grated Parmesan cheese and breadcrumbs together. Sprinkle this mixture evenly over the top of the casserole.

Step 9

Place the casserole in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and the casserole is bubbling around the edges.

Step 10

Remove the casserole from the oven and let it rest for 5 minutes before serving. Enjoy!

Nutrition Facts

Serving size	(1358.4g)

Amount per serving	% Daily Value*
Calories	2637.7

Total Fat 120.7g	0%
Saturated Fat 71.2g	0%
Polyunsaturated Fat 2.1g
Cholesterol 425.7mg	0%
Sodium 5481.2mg	0%
Total Carbohydrate 240.8g	0%
Dietary Fiber 20.8g	0%
Total Sugars 14.4g
Protein 159.4g	0%

Vitamin D 226.8IU	0%
Calcium 1579.6mg	0%
Iron 12.1mg	0%
Potassium 1775.8mg	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: 40.4%

Protein: 23.7%

Carbs: 35.8%