Ahi Tuna & Broccoli Casserole Recipe

Ahi Tuna & Broccoli Casserole

A balanced meal that’s ready in 30 minutes

This Ahi Tuna & Broccoli Casserole recipe can be a quick, easy meal using staples like canned tuna and frozen broccoli.

Health benefits of this dish

Ahi tuna is high in omega-3 fatty acids that help to reduce cholesterol levels and improve cardiovascular health (1).  Additionally, omega-3s play an important role in cell membrane structure, so consuming foods high in omega-3, like Ahi tuna, supports eye, brain, and reproductive health (2).

Low in calories and high in protein, Ahi tuna consumption helps reduce hunger hormones and keeps us feeling full longer, aiding a healthy weight (3).

As a good source of B vitamins, potassium, and magnesium, Ahi tuna consumption supports energy production, fluid balance, and hundreds of enzyme reactions in the body (4).

Broccoli, a cruciferous vegetable, provides many essential vitamins, minerals, and bioactive compounds that support a healthy body.  For example, broccoli is an excellent source of vitamin C, an essential nutrient that can be difficult to consume enough of each day (5).  Vitamin C is necessary for collagen production for strong bones, cartilage, tendons, and healthy skin and blood vessels (6).

Flavonoids, like kaempferol, found in broccoli, have anti-inflammatory effects in the body, helping to reduce tissue inflammation (7).

Rich in fiber and antioxidants, broccoli supports digestive health and proper bowel function (8).

Ahi Tuna & Broccoli Casserole Recipe

Ingredients:

2 cans (10 ounces) Ahi tuna (broken into small pieces)

1 lb. broccoli florets

½ onion, chopped

2 garlic cloves, minced

1 ½ cups cheese (shredded)

½ cup sour cream

¼ cup half & half or cream

2 tbsp. extra virgin olive oil (EVOO)

1 tsp. dried dill weed

Fresh parsley, chopped

Sea salt, black pepper, and herbs to taste

Instructions:

Preheat the oven to 375 degrees F.

Heat the EVOO in a large pan over medium heat, add the onions, garlic, and broccoli, and cook about 7-10 minutes.

Turn off the heat, add the remaining ingredients (except the shredded cheese and fresh parsley), and stir to combine.

Pour the mixture into a large glass baking dish.

Bake for about 10-15 minutes. 

Then, carefully remove the dish from the oven, and sprinkle the shredded cheese and fresh parsley over the top.

Return the dish to the oven for 5-10 minutes or until the cheese is browned.

Enjoy!