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Keto Tuna Mornay

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Keto Tuna Mornay


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Both Erika and I were brought up on our own family versions of Tuna Mornay our family had this dish called crusty tuna rice it was similar to Tuna Mornay but it has a breadcrumb topping and cooked rice mixed through the tuna and cheese sauce mixture it was definitely a theme in my family, double carb everything I was really happy when Erika made this version of Keto Tuna Mornay as it reminded me of my childhood and it is also super delicious.

Tuna Mornay VS Tuna Casserole

We have learnt so much since starting our Keto way of life and one of the things we have had to get used to is the Australian VS American names for things. To Australians a casserole is a slow cooked stew consisting of some sort of protein like beef and a gravy type sauce. It took as a while to realise casserole in North America is a oven baked dish that has more of a creamy, cheesy or egg base.

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If you are from North America and a little confused by Tuna Mornay it is essentially a tuna casserole. All that is different is the name.

Tips For Making Keto Tuna Mornay


If you prefer you could swap the broccoli to cauliflower or another vegetable you have on hand we like it with a combination of broccoli and cauliflower.

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Try to purchase tuna in spring water or plain olive oil to avoid any inflammatory vegetable oils. Tinned salmon would work well in this too if you have that available instead.

Ingredients


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  • 1 batch Keto Cheese Sauce
  • 400 g Broccoli florets (14 oz)
  • 425 g Tin of Tuna, drained (15 oz)
  • 100 g Cheddar Cheese, grated (4 oz)

Instructions


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  1. Preheat oven to 180 degrees Celsius/350 degrees Fahrenheit.
  2. Steam broccoli florets until just tender, don't overcook as they will cook a little more in the oven.
  3. Arrange broccoli in an oven proof dish, sprinkle over tuna evenly. Pour over the prepared cheese sauce and sprinkle with grated cheese.
  4. Bake for 15 - 20 mins until golden  on top and bubbling. Allow to cool for 5 mins before serving.

Notes

NOTE: This is based on the ingredients we used nutritional information may vary depending on the ingredients used. 

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Nutrition Per Serve
  • Calories: 632kcal  
  • Carbohydrates: 9g  
  • Protein: 34g 
  • Fat: 51g 
  • Fiber: 2g 
  • Sugar: 1g  
  • Net Carbs: 7g

Tuna And Our Cats


Our two rescue cats, Scout & Gem, love their tinned fish. As soon as we open a can they emerge from wherever they are sleeping at record speed so I shouldn’t really be surprised that when I was trying to photograph our yummy keto tuna mornay for the blog and turned my back for two seconds it ended badly.

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Disclosure: The above post may contain affiliate links we may earn a small commission from purchases made through these links at no additional cost to you. Everything we recommend on our website are products we use and love. Thank you for supporting!


Before You Go: AVOCADO TUNA SALAD


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