Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish & Seafood Main Dish Recipes Healthy Fish & Seafood Casserole Recipes Skillet Tuna Noodle Casserole 4.5 (21) 21 Reviews Known as Tuna-Pea Wiggle to some, this family-friendly tuna noodle casserole tends to be made with canned soup and whole milk, which means high fat and sodium. We remedy this by making our own creamy mushroom sauce with nonfat milk thickened with a bit of flour. Look for whole-wheat egg noodles--they have more fiber than regular egg noodles (but this dish will work well and taste great with either). By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on April 18, 2023 Print Rate It Share Share Tweet Pin Email Photo: Photography / Fred Hardy, Styling / Ruth Blackburn / Audrey Davis Active Time: 40 mins Total Time: 40 mins Servings: 6 Yield: 8 cups Nutrition Profile: Bone Health Healthy Aging High Calcium High-Protein Low Added Sugars Low-Calorie Jump to Nutrition Facts Ingredients 8 ounces whole-wheat egg noodles 1 tablespoon extra-virgin olive oil 1 medium onion, finely chopped 8 ounces mushrooms, sliced ½ teaspoon salt ½ cup dry white wine 6 tablespoons all-purpose flour 3 cups nonfat milk ½ teaspoon freshly ground pepper 12 ounces canned chunk light tuna drained (see Note) 1 cup frozen peas, thawed 1 cup finely grated Parmesan cheese, divided 1/2 cup coarse dry whole-wheat breadcrumbs (see Tip) Directions Bring a large pot of water to a boil. Cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse. Position rack in upper third of oven and preheat broiler. Meanwhile, heat oil in a large broiler-safe skillet over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat. Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes. Make Ahead Tip Prepare through Step 3, spoon into an 8-inch-square glass baking dish, cover with foil and refrigerate for up to 1 day. Sprinkle with breadcrumbs and cheese (Step 4) and bake, covered, at 350ºF for 50 minutes. Uncover and cook until browned and bubbly, ab Tips Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe. To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian's brand labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. Rate it Print Nutrition Facts (per serving) 401 Calories 8g Fat 46g Carbs 32g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 1 1/3 cups Calories 401 % Daily Value * Total Carbohydrate 46g 17% Dietary Fiber 5g 18% Total Sugars 9g Protein 32g 63% Total Fat 8g 11% Saturated Fat 3g 16% Cholesterol 53mg 18% Vitamin A 639IU 13% Vitamin C 6mg 6% Folate 50mcg 13% Sodium 669mg 29% Calcium 304mg 23% Iron 3mg 17% Magnesium 49mg 12% Potassium 576mg 12% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved