7 Days Fun of Clean RecipesDownload
3Apr, 20
Clean Food Love
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Rachel’s Healthier Tuna Mornay

Maybe you’re like me and have canned tuna or salmon in the pantry?

Maybe you’re also looking for a way to turn that canned fish into a delicious, complete meal for your family?

This is the PERFECT recipe to use up fresh vegetables you may have on hand!

It’s a Creamy, Satisfying Tuna Casserole PACKED with all the Veggies!

Most of these ingredients are probably in your kitchen right now, and if not, then please note that this recipe is very flexible and forgiving, so add whatever you have on hand, and I’m betting you’ll LOVE your results.

Embrace improvising and adapting at this time because that’s what’s made cooking FUN for centuries!

Makes 4-5 servings


  • 2 (14oz.) cans tuna or salmon in spring water, drained and flaked
  • 2 cups cooked brown rice
  • 1 large yellow onion, finely chopped
  • 3 celery ribs, finely chopped
  • 1 large carrot, peeled and finely chopped
  • 2 small zucchini, thinly sliced
  • 6 oz. green beans, ends trimmed and halved
  • 1 Tbsp ghee, or clarified butter
  • 2 Tbsps gluten-free flour, or Arrowroot powder
  • 2 cups unsweetened cashew, or almond milk, or coconut milk
  • 1 Tbsp avocado oil, or olive oil
  • 2 cups fresh baby spinach
  • 1/2 cup grated Parmesan
  • 1 cup mix salad leaves (kale, spinach, arugula or lettuce), for serving if desired
  • sea salt and fresh ground black pepper, to taste
  • fresh lemon wedges, for serving


Preheat your oven to 400 degrees f. and grease/brush/spray an ovenproof dish (10-cup capacity, I used 9×9) with a bit of avocado, or olive oil.

In a heavy saucepan, heat 1 Tablespoon of oil over medium-high heat.

Add in onions, celery and carrot, cook stirring constantly for 5 minutes until slightly softened.

Add in zucchini and beans, and continue cooking for a few more minutes or until vegetables are crisp-tender.

Once the veggies are crisp-tender and caramelized a bit, then transfer to a bowl and set aside.

In the same skillet over medium-low heat, melt your ghee/butter and add in flour. Whisk quickly until combined.

Slowly add in the milk and continue whisking until the mixture is well combined.

Whisking occasionally, allow the mixture to simmer on low until the sauce thickens.

Once you have a thick, creamy sauce, immediately add in your cooked vegetables, the tuna, and half of the Parmesan cheese.

Season with a touch of sea salt and pepper to your taste.

Stir to combine this mixture really well.

Spoon your cooked brown rice into the prepared baking dish, top with fresh spinach and tuna-veggie mixture as shown in the pictures.

Sprinkle the remaining Parmesan on top and bake for 20-25 minutes, until bubbly and golden brown.

Serve warm with salad leaves and squeeze fresh lemon juice on top.



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