Tuna bake

This recipe is based on the Mock Mac & Cheese recipe.

250g of firm tofu (1/2lb)
1 425g tin of tuna drained (15oz)
2 cups of grated cheddar cheese
1/3 cup of cream
1/2 a small onion (or a tsp onion powder, a Tbsp chopped chives etc)
1 Tbsp of dried parsley (2 of fresh)

Drain the tofu and pat dry. Cut the tofu into small pieces and spread over your chopping block while you assemble the rest of the ingredients (I did this to dry the tofu a bit more). Mix the drained tuna, cheese, cream, onion and parsley in an oven-proof dish. Gently fold in the tofu.

Bake at 180°C (350°F) for 45 minutes.


Nutritional information for entire dish
Carbohydrates 14.1
Protein 190.2
Fat 93.1
Fibre 2.2
Calories 1658.0

3% Carbohydrates
46% Protein
51% Fat

great recipe,
Can this be made without the tofu?

Sure you could! You would probably want to substitute the tofu with something else like cauliflower or broccoli to give it some texture though. In fact, last night I had tuna again: I put a tin of tuna in a casserole dish with cauliflower and broccoli (thawed from frozen), poured over a jar of alfredo sauce (5 carbs per 100g), gave it a quick stir and threw it in a medium oven for an hour. Really easy.

Say thanks!

I will give it a try. DH, just brought home some tofu and we are going to try it out.

hey, I forgot to ask if it was good. LOL

YAY it was good! Thanks!
I am not a fan of tofu, but this was super tasty! We will have it again. I think I will add another can of tuna next time.

i read somewhere else in the recipe forum that a good sub for macaroni in casserole type dishes is canned yellow/wax beans...i think this would be a perfect recipe to try that with...i'm printing this now....thanks

For anyone who hates tofu like me, i modified FrumiousB's recipe to look like this:

Tuna Bake

3 cans yellow wax beans
2 6oz cans tuna
2 cups of grated cheddar cheese
1/3 cup of heavy cream
1/2 med onion
1 Tbsp of dried parsley (2 of fresh)

Drain the canned yellow beans. Mix the beans, drained tuna, cheese, cream, onion and parsley in an oven-proof dish.

Bake at 180°C (350°F) for 45 minutes.


This is just the fast type of dinner i like to make on a Friday night. Thanks again FrumiousB!!!

how many carbs do the wax beans have?

according to fitday.com:

Nutrition Facts

Amount Per 1 cup
Calories 27
Calories from Fat 1.22

% Daily Value *

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Total Fat 0.135g 0%

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Saturated Fat 0.0297g 0%

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Polyunsaturated Fat 0.0689g

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Monounsaturated Fat 0.0054g

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Cholesterol 0mg 0%

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Sodium 338.85mg 14%

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Potassium 147.15mg 4%

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Total Carbohydrate 6.08g 2%

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Dietary Fiber 1.75g 7%

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Protein 1.55g 3%

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Alcohol 0g


Vitamin A 3 % Vitamin C 11 %

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Calcium 4 % Iron 7 %

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Vitamin D 0 % Vitamin E 1 %

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Thiamin 1 % Riboflavin 4 %

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Niacin 1 % Folate 11 %

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Vitamin B-6 2 % Vitamin B-12 0 %

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Phosphorus 3 % Magnesium 4 %

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Zinc 3 % Copper 3 %

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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.