Gourmet Tuna and Green Pea Bake with Crispy Panko Topping
Experience a modern twist on a nostalgic favorite with this Gourmet Tuna and Green Pea Bake. Inspired by Rocco Dispirito's innovative recipe, this dish captivates the palate with creamy layers of reduced-fat sour cream and Greek yogurt, complemented by zesty Dijon mustard and melty reduced-fat cheddar cheese. The whole wheat rotini adds a hearty texture, while frozen peas lend vibrant color and added nutrition. The crowning glory is the crunchy whole wheat panko topping that offers a satisfying contrast to the creamy filling. This casserole is perfect for family dinners or meal prepping, and it maintains all the comforting flavors of traditional tuna casserole—without the excess calories and fat. With its rich flavor profile and healthier ingredients, this dish is bound to become a new household favorite!
6
Servings
351
Calories
11
Ingredients
Ingredients
nonstick cooking spray
as needed (for greasing the baking dish)
whole wheat rotini
6 ounces (cooked according to package directions)
reduced-fat sour cream
3/4 cup (measured)
2% Greek yogurt
3/4 cup (measured)
Dijon mustard
3 tablespoons (measured)
50% reduced-fat cheddar cheese
5 ounces (shredded)
canned albacore tuna
18 ounces (packed in water, drained)
frozen peas
1 1/2 cups (measured)
salt
to taste (for seasoning)
fresh ground black pepper
to taste (for seasoning)
whole wheat panko breadcrumbs
1/4 cup (sprinkled on top)
Instructions
1
Preheat your oven to 425°F (220°C).
2
Lightly spray an 8x8x2-inch baking dish with nonstick cooking spray and set it aside.
3
In a large pot, bring salted water to a boil and cook the whole wheat rotini according to package directions until al dente. Drain and set aside.
4
In a medium bowl, mix together the reduced-fat sour cream, 2% Greek yogurt, Dijon mustard, and shredded reduced-fat cheddar cheese until smooth and well combined.
5
Add the cooked rotini, drained canned albacore tuna, and frozen peas to the mixture, stirring until the pasta is evenly coated with the creamy sauce. Season with salt and freshly ground black pepper to taste.
6
Transfer the combined mixture into the prepared baking dish, spreading it out evenly. Sprinkle the whole wheat panko breadcrumbs evenly over the top.
7
Place the baking dish in the preheated oven and bake for 10 minutes or until the casserole is hot throughout and the panko topping is golden and crispy.
8
Remove from the oven and serve immediately, enjoying the delightful blend of textures and flavors!
Nutrition Information
10g
Fat
34g
Carbs
36g
Protein
6g
Fiber
589mg
Sodium
64mg
Cholesterol
Frequently Asked Questions
Frequently Asked Questions
What is Gourmet Tuna and Green Pea Bake?
It is a modern, healthier twist on the classic tuna casserole, featuring a creamy sauce made from Greek yogurt and sour cream, whole wheat pasta, and a crunchy panko topping.
How many calories are in one serving of this tuna bake?
Each serving contains 351 calories.
How much protein does this dish provide?
This recipe is high in protein, providing 36g per serving.
What type of pasta should I use?
The recipe calls for 6 ounces of whole wheat rotini.
Can I substitute the whole wheat rotini?
Yes, you can use regular rotini or another short pasta shape, though whole wheat offers more fiber.
What makes the casserole sauce creamy without heavy cream?
The creaminess comes from a combination of reduced-fat sour cream and 2% Greek yogurt.
What kind of tuna is recommended?
The recipe uses 18 ounces of canned albacore tuna packed in water, drained.
What size baking dish is required?
You will need an 8x8x2-inch baking dish.
At what temperature should the oven be set?
Preheat your oven to 425°F (220°C).
How long does the casserole need to bake?
Bake for 10 minutes or until the casserole is hot and the topping is golden.
What is the topping made of?
The topping is made of whole wheat panko breadcrumbs for a satisfying crunch.
Do I need to cook the pasta before baking?
Yes, cook the whole wheat rotini according to package directions until al dente before mixing.
How many servings does this recipe make?
This recipe makes 6 servings.
Is this recipe low in fat?
Yes, it contains 10g of fat per serving and uses reduced-fat dairy and cheese.
How much fiber is in this meal?
There are 6g of fiber per serving.
What kind of cheese is used in this bake?
The recipe uses 5 ounces of shredded 50% reduced-fat cheddar cheese.
Are the peas used in the recipe fresh?
The recipe calls for 1.5 cups of frozen peas.
Does this recipe contain mustard?
Yes, 3 tablespoons of Dijon mustard are used to add a zesty flavor profile.
Is this dish suitable for meal prep?
Yes, it is excellent for family dinners or meal prepping as it maintains its comforting flavors.
What is the sodium content per serving?
Each serving contains approximately 589mg of sodium.
Is there any cholesterol in this dish?
There is 64mg of cholesterol per serving.
Can I add extra seasoning?
Yes, you can add salt and freshly ground black pepper to taste during the mixing stage.
What is the preparation for the tuna?
The canned albacore tuna should be thoroughly drained before being added to the sauce.
Can I use a different type of yogurt?
2% Greek yogurt is recommended for the best balance of texture and nutrition, but non-fat Greek yogurt can be used.
Should I grease the baking dish?
Yes, lightly spray the dish with nonstick cooking spray before adding the mixture.
What gives this recipe a 'gourmet' feel?
The use of Dijon mustard, Greek yogurt, and crispy panko topping elevates it above traditional canned-soup casseroles.
Is this recipe considered family-friendly?
Yes, it is a healthy, kid-friendly comfort food option.
Can I substitute the panko?
Whole wheat panko is best for crunch, but regular breadcrumbs or crushed whole wheat crackers can work.
How do I know when the bake is done?
The casserole should be hot throughout and the panko topping should appear golden and crispy.
What are the total carbohydrates per serving?
There are 34g of carbohydrates per serving.