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).

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2008

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Recipe Summary

total:
40 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • Position rack in upper third of oven and preheat broiler.

  • Meanwhile, heat oil in a large ovenproof 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.

Tips

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

Note: 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.

Tip: 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.

Nutrition Facts

401 calories; protein 31.6g; carbohydrates 46.2g; dietary fiber 4.9g; sugars 9.3g; fat 8.4g; saturated fat 3.2g; cholesterol 53.1mg; vitamin a iu 639.3IU; vitamin c 5.8mg; folate 50.1mcg; calcium 303.9mg; iron 3mg; magnesium 48.7mg; potassium 576.1mg; sodium 668.8mg; thiamin 0.2mg.
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Reviews (39)

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39 Ratings
  • 5 star values: 24
  • 4 star values: 7
  • 3 star values: 4
  • 2 star values: 2
  • 1 star values: 2
Rating: 5 stars
10/29/2011
Easy to make and very tasty. Great for a rainy day:-) Read More
Rating: 4 stars
10/15/2016
I read the reviews and made lots of changes. More tuna more wine more milk... Lots of fresh and dry herbs garlic diced carrots celery garlic salt lots of pepper. Tasted great! Not bland at all hehehe! Read More
Rating: 4 stars
02/28/2013
This dish was very good especially when you are watching what you eat... It was good comfort food you can't go wrong with a casserole!!! I will definitely make it again... Followed recipe no changes... Read More
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Rating: 3 stars
10/29/2011
Bland This dish was okay. Not really bad but not really good either. I also felt it needed an extra punch or spice to jazz it up a bit. We ate it but I probably won't be making it again. Pros: Cheesy Creamy Cons: Bland needs punch Read More
Rating: 5 stars
10/30/2011
This is a much healthier alternative (less sodium) to making tuna noodle casserole. I also sauteed sliced red cabbage and onions for 20 minutes prior to adding the flour and continuing the directions. There was a red tint to the meal but I decided to follow through and add frozen peas and though my kids noticed the colorful dish they agreed they liked it. I kept it on the stovetop without adding the breadcrumbs or putting in the oven as it is summer. I will definetly make this again. I usually add sliced zucchini/yellow squash to my tuna noodle casserole next time I'll make with these veggies but I really liked the red cabbage in it. Read More
Rating: 4 stars
03/08/2012
Craving satisfied without the guilt I used almond milk instead of milk simply because I don't like milk. I was unsure of the outcome but it worked out beautifully. This is one of those recipes that satisfies without the guilt. I also used whole wheat flour. Pros: No butter no heavy cream or milk in my case Cons: I loved it so no cons my DH might of wanted a little more fat taste. ie butter/cream Read More
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Rating: 5 stars
10/30/2011
I liked it very much. Thank you. Read More
Rating: 2 stars
02/26/2012
This was just ok. It tasted rather bland. I feel there is a better recipe out there for a tuna noodle dish with out me having to spend a lot of time to improve this one... Read More
Rating: 5 stars
10/29/2011
Loved the recipe. Substituted canned chicken for the tuna though and added a little melted cheddar on top. Delicious! Read More
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