Wild Rice Tuna Casserole
This Wild Rice Tuna Casserole is packed with fiber and protein and makes for a delicious dinner option that the whole family will enjoy!
You will find in this Wild Rice Tuna casserole shredded brussels sprouts, mushrooms, mushroom soup, whole milk, canned tuna, bread crumbs and parmesan cheese. It is all spiced to perfection and oven ready in no time.
You can prepare this dish with chicken, turkey or hamburger as well or make vegetarian, all four ways are amazing.
However, it’s best made with a good quality wild rice mixture. And be sure to cook it till al dente prior to baking since wild rice takes longer to cook that your average white rice.
THIS IS MY FAVORITE WILD RICE MIXTURE
The more natural the better since these types of rice blends contains many nutrients that other processed rice would not.
The panko crumbs and cheese topping give it that nice crunch so do not skip that combination. It makes this recipe divine!
I like to use my Dutch oven for this recipe, if you do not have a Dutch oven then feel free to use a sauteing pan and then a casserole dish once it ready to go into the oven.
Some people like to add grated cheese over top before baking, i don’t. And that is because i prefer the earthy taste of the dish, I encourage you to try it this way = delicious.
HOW TO MAKE WILD RICE TUNA CASSEROLE
- Start by washing your “WILD RICE MIXTURE” in a colander, and place into a pot of boiling water and cook till al dente.
- Now melt your butter in a large frying pan and then add your mushrooms and onions, and sauté until caramelized.
- Shred the Brussel sprouts and sauté another 5 minutes till soft.
- In a small bowl whisk your milk and mushroom soup and whisk to combine.
- Then slowly pour into your pan with the sautéed vegetables.
- Strain the canned tuna and rinse with water to remove the excess salt
- Add in the tuna, and then your cooked rice.
- Season with (soya sauce) pepper and spike seasoning.
- Toss bread crumbs with butter and parmesan cheese and sprinkle over the top of the casserole.
- Cover and bake at 350°F for 45 minutes or until lightly browned.
- Enjoy!
If you end up giving this a give it a try, I would love to know how you liked it. Bon Appetit!
Note: Instead of green peppers add, celery or peas.
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Wild Rice Tuna Casserole
Ingredients
- 1 1/2 cups Wild Rice Mix
- 2 cans Condensed cream of mushroom soup
- 2 cans Canned Tuna
- 1 cup chopped Fresh Mushrooms
- 1 cup Brussel sprouts shredded
- 1 cup Cold Milk
- 1 large Onion
- 1 tbsp Flour
- 1/2 cup Parmesan cheese
- tbsp Butter melted
- 1 cup Panko Bread Crumbs
- SPICES
- 2 tbsp soya sauce
- Salt and pepper, to taste
- 1 tbsp spike seasoning
Instructions
To make the Wild Rice Tuna Casserole:
- Start by washing your “WILD RICE MIXTURE” in a colander, and place into a pot of boiling water and cook till al dente.
- Now melt your butter in a large frying pan and then add your mushrooms and onions, and sauté until caramelized.
- Shred the Brussel sprouts and sauté another 5 minutes till soft.
- In a small bowl whisk your milk and mushroom soup and whisk to combine.
- Then slowly pour into your pan with the sautéed vegetables.
- Strain the canned tuna and rinse with water to remove the excess salt
- Add in the tuna, and then your cooked rice.
- Season with (soya sauce) pepper and spike seasoning
- Toss bread crumbs with butter and parmesan cheese and sprinkle over the top of the casserole.
- Cover and bake at 350°F for 45 minutes or until lightly browned.
- Enjoy!
Notes
Strain the canned tuna and rinse with water to remove the excess salt
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 456Total Fat: 17gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 50mgSodium: 2334mgCarbohydrates: 47gFiber: 5gSugar: 13gProtein: 30g
These calculations are based off Nutritionix