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Monday, 2 October 2017

Tuna Fish Casserole : Low Carb

I checked my kitchen cupboard - yes, there is a can of tuna in it, and except for some celery stalks ... which I will be adding to my shopping list, I'm all set to try out this recipe suggestion. It may be of interest to you too, read on and see ...
Tip - 'Canned tuna can be such a a life-saver when fridge and freezer are empty. Try to choose high-quality, MSC - labelled tuna fish - preferably in olive oil instead of sunflower oil.' 

Serves Four
5g carb per serving
2 oz. / 50 g butter
1 yellow (white) onion
1 green bell pepper
5 1⁄3 oz. / 150 g celery stalks
1 lb / 450 g tuna in olive oil, drained
1 cup / 225 ml mayonnaise
4 oz. / 110 g freshly shredded/grated parmesan cheese
1 teaspoon chili flakes
salt and pepper

Serve With
6 oz. / 175 g baby spinach
4 tablespoons olive oil

Please find cooking instructions on Diet Doctor site here

Did you know that, "Tuna is a member of the mackerel family, tuna are mainly found in the world's warmer oceans. They can grow to a huge size (up to 700kg) and their meaty flesh is distinctively flaky and firm with a rich, strong flavour, the consequence of its comparatively high oil content. Tuna is mainly sold as steaks. It dries out quite quickly, so should be cooked very briefly over a high heat; marinated before cooking; or simmered in a sauce.

Tuna is available all year round, but at their best when in season, starting from May going through to early September (according to variety).

Choose the best - as tuna are oily, they go off quickly, so need to be very fresh. When buying tuna steaks, look for those that have been trimmed neatly, with firm, dense red or dark red flesh and a meaty aroma. Avoid those with strong discolouration around the bone, or which have a dull, brownish cast. Thicker-cut steaks will stay juicier during the cooking process.

Tuna is also available tinned. Albacore is one of the best types sold this way. Skipjack (which, like bonito, is a somewhere between tuna and mackerel, but classed as a tuna) is the most commonly tinned variety. Tinned tuna is available packed in water, brine, vegetable oil or olive oil (with the last being the best).

When preparing Tuna - the steaks should not be washed before cooking - just pat them dry with some kitchen paper. Tinned tuna should be drained before use.

With regard to storing Tuna, if it's fresh tuna, remove any packaging, wipe with kitchen paper, put on a plate, then cover with cling-film and put on the bottom shelf of the fridge. Consume within a day. Tinned tuna should be stored in a cool, dark place. After opening, it should be transferred to a non-metal, airtight container and kept in the fridge for up to 24 hours.

You may cook Tuna by Barbecue, grill or pan fry (up to 2 minutes each side), by Bake, wrapped in oiled foil (10-15 minutes), by Braise (10-15 minutes).
Some alternatives to Tuna are herring, tilapia or mackerel."
Read these words and more here

A variety of recipe ideas and articles are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Tom said...

...something to try!

Christine said...

The mackerel family, who knew?

only slightly confused said...

I don't mind tuna (hardly a ringing endorsement, I know) I much prefer salmon. This sounds good but we don't use mayo or any other condiments......what would happen carbs wise if I dumped in a can of mushroom soup?

eileeninmd said...

Hello, I tried a tuna casserole once in 20 some years. I do not think it was a favorite of my hubby's. I would give this one a try. Happy Monday, enjoy your day and week ahead.

John M said...

Seems like an easy recipe.

Lowcarb team member said...

only slightly confused said:
"I don't mind tuna (hardly a ringing endorsement, I know) I much prefer salmon. This sounds good but we don't use mayo or any other condiments......what would happen carbs wise if I dumped in a can of mushroom soup?"

Hi, and many thanks for your comment.
The mayonnaise used in this recipe is a home made low carb one, it uses egg yolk, Dijon mustard, either avocado oil or light olive oil and white wine vinegar or lemon juice ... see more details here

Looking at the original recipe the home made mayonnaise is nil carb, so by adding canned mushroom soup you will of course increase the original 5g carb per serving of this recipe.

You could use canned mushroom soup but would need to carefully check the carb content.
I do very occasionally use canned mushroom soup, the soup I use has 4.3g of carbs per 100g.
It may be worthwhile checking the ingredients/nutrition labels when you are next shopping and see what your shops/supermarkets offer.

Eddie and I eat no more than 50g carbs per day ... higher healthy fats and moderate protein.
Some days we may only have 30 carbs ... over the nine years we have been living this lifestyle, I can gauge what (usually) works and what doesn't ... but sometimes you may have to give something a try and see how you get on.

If you are diabetic (or pre-diabetic) test strips can be very helpful.

I hope this may help.

All the best Jan

Magic Love Crow said...

Thanks for the recipe and the information about tuna! Also, thanks for the information about canned mushroom soup! I just used it today! Big Hugs!

Elephant's Child said...

Your low-carb life requires a lot of attention to detail - but seems to be working well for you. And I love that you still keep 'taste' high on your priorities.

Mylittlepieceofengland said...

I love tuna, I'm the only one in the house who eats it, but always make sure we have some in xx

Ann in Paradise said...

This is the first website and blog I found when I was diagnosed as Type 2 Diabetes over two years ago. Your recipes and advice are just brilliant. I am helping a newly diagnosed friend to try LCHF but he is a vegetarian which makes it a little more tricky. I have sent him a link to this blog and I know he will find very useful information. I love Tuna Casserole and often use your ideas. Even more veggie recipes would be fantastic!
Thankyou so much
Ann L

Lowcarb team member said...

Ann ... thank you so much for your kind comments here.
We do have quite a few readers who are vegetarians, so will certainly see if a few more veggie recipes can be included.

All the best Jan

P.S. If any readers would like to see our website it is here

Also our post Introduction to Low Carb For Beginners is here

Launna said...

I am not into fish but I could see this taste really good with chicken breast xox

I wanted to thank you for dropping by and checking in on me while I was away from blogging, I really appreciated that you did that... xox <3

Sandra Cox said...

Back in the day when I still ate fish, I really enjoyed tuna.
This looks like a great recipe.
Hope you have a productive day and pleasant evening.

Martha said...

This is a really nice recipe; definitely something I'd enjoy!

Carla from The River said...

I needed something new to try using tuna.
Thank You,

Lady Fi said...

I love casseroles, but not fish.

Monica said...

Mmmm yummy :) I love tuna <3

Mary Kirkland said...

I could definitely eat that.

Sami said...

I love anything with tuna, and sounds Luke a great recipe. Thanks Jan, have a nice weekend.

Lisa said...

I used to cook a few different tuna meals when my son was small as he loved them but he went off them as he grew up. Still loves a tuna pasta bake though.
Lisa x