Tuna and Sweet Potato Casserole Recipe

recipe with protein and micronutrients

Packed with protein and micronutrients

This Tuna and Sweet Potato Casserole is an easy recipe to pull together quickly on a busy weeknight or a relaxed weekend, and it provides a range of nutrients, including high-quality protein, beta-carotene, choline, and B vitamins.

A few health benefits of this dish

Sweet potatoes are rich in fiber and beta-carotene, which the body can convert to vitamin A, and are a good source of potassium and manganese (1).  The soluble and insoluble fibers in sweet potatoes promote healthy digestion and aid gut motility, improving bowel transit time and constipation (2).  One sweet potato can provide the recommended dietary allowance (RDA) of vitamin A for most individuals, supporting our immune system and vision health (1).  The potassium provided through sweet potato consumption helps regulate fluid balance, nerve signaling, and muscle contractions (3).  Manganese is an essential trace mineral, necessary for healthy metabolism, bone mineralization, collagen formation, and wound healing (4).

Ahi wild yellowfin tuna is high in quality protein and provides omega-3 fatty acids, selenium, and vitamin B12 (5).  With more than 24 grams of protein per 3.5-ounce serving, ahi tuna is an excellent lean protein source that promotes satiety and aids weight management at about 102 calories per serving (5).  EPA and DHA (omega-3s) in ahi tuna help reduce triglyceride levels, cardiovascular disease risk, and inflammation throughout the body (6).  Selenium consumption boosts the immune system, reduces oxidative stress, and supports thyroid hormone production (7).   Ahi yellowfin tuna provides significant levels of vitamin B12, which the body needs for DNA production, red blood cell formation, and nerve function (8).

Tuna and Sweet Potato Casserole Recipe:

Organic Ingredients:

3 medium sweet potatoes, very thinly sliced

3 tbsp. butter

1 cup green peas, frozen or fresh

10 oz. ahi wild yellowfin tuna, canned and NOT drained

4 oz. feta cheese, crumbled

1 tsp. onion flakes, dehydrated

½ tsp. garlic powder

1 tsp. dried oregano

1 tsp. dried parsley

sea salt, and black pepper to taste

Instructions:

Preheat the oven to 375 degrees F.

Grease a glass baking dish with butter.

Place half of the very thinly sliced sweet potato rounds across the bottom of the greased baking dish; they can overlap slightly.

Layer on the peas, tuna (break up the tuna in the can first), feta, and seasonings.

Layer the remaining sliced sweet potato rounds across the top of the casserole, dot with butter, and season.

Bake for about 40-60 minutes. 

Serve with avocado slices and/or a salad.