Pescatarian

Sun-dried tomato & artichoke tuna casserole

Name: Sun-dried tomato & artichoke tuna casserole
Total time: 45 min
Yield: 4 servings
Ingredients: 4 sun-dried tomato wrap; 375 g short pasta; 4 artichoke hearts; 55 g dried tomatoes; 2 cloves garlic; 1 medium onion; 236 ml low fat milk; 2 Tbsps butter; 2 Tbsps flour; 60 ml marsala wine; 150 g parmigiano reggiano; 1 can canned tuna; 2 Tbsps whole-grain mustard; 60 g panko; 2 Tbsps olive oil; 4 servings salt and pepper

This pescatarian dish features sun-dried tomatoes, artichoke hearts, and tuna, perfect for an autumn meal. It covers 31% of your daily vitamins and minerals needs. Best served as a main course during the fall season.

Ingredients

sun-dried tomato wrap

short pasta

375 g

artichoke hearts

dried tomatoes

55 g

garlic

2 cloves

onion

1 medium

low fat milk

236 ml

butter

2 Tbsps

flour

2 Tbsps

marsala wine

60 ml

parmigiano reggiano

150 g

canned tuna

1 can

whole-grain mustard

2 Tbsps

panko

60 g

olive oil

2 Tbsps

salt and pepper

4 servings

Method

Preheat oven to 375
Place six cups of water in a large pot and bring to a boil over high heat.
Liberally salt the water and add the macaroni. Cook for approximately nine minutes or until al dente.
Drain, reserving one cup of the pasta water and set aside.
Squeeze excess moisture from the artichoke hearts and place them in a food processor along with the tomatoes, onion and garlic.
Pulse until the mixture is finely minced and evenly distributed. Set aside.
In a small saucepan melt butter over medium heat.
Add flour whisking constantly until it forms a paste.
Add marsala and whisk until incorporated.
Add the milk in increments whisking constantly until it forms a thin sauce.
Whisk in one of Parmesan and the artichoke mixture. Reduce and bring to a simmer until the cheese is completely melted.
Add mustard and tuna and stir to combine.
Season with salt and pepper to taste.
Remove sauce from heat and pour over macaroni, adding as much pasta water as you need to thin the sauce enough to coat the pasta.
Pour macaroni into a prepared nine-inch casserole dish, approximately three inches deep. Set aside.
In a small bowl combine breadcrumbs, the rest of the cheese and olive oil.
Cover macaroni with breadcrumb mixture and garnish with strips of Parmesan if desired.
Bake for 20-25 minutes or until golden brown and bubbly.

Nutrition:

1176 kcal

Carbs

171 g

Fat

28 g

Protein

53 g

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