There’s something undeniably satisfying about a well-made casserole. This Tuna and Rice Casserole combines the heartiness of wholesome rice with protein-packed tuna and a creamy, cheesy topping that transforms simple ingredients into a memorable meal. Perfect for busy weeknights or weekend family dinners, this dish strikes the ideal balance between nutritious and delicious, with aromatic herbs and savory flavors that will have everyone asking for seconds.
Ingredients
For the rice base:
- 200g (1 cup) basmati, parboiled, brown, or black rice
- 250g (8.8 oz) tuna in natural brine, drained
- 2 tablespoons extra virgin olive oil, plus extra for drizzling
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 5 sprigs fresh parsley, finely chopped
- Salt to taste
- Freshly ground black pepper to taste
For the creamy topping:
- 3 large eggs
- 250ml (1 cup) light cream
- 100g (3.5 oz) light galbanino cheese (or substitute with mild provolone, mozzarella, or gouda), finely grated
- Dried oregano to taste
- Salt and pepper to taste
Instructions
- Prepare the rice: Bring a large pot of salted water to a boil. Add the rice and cook until tender according to package instructions (typically 15-20 minutes for white rice, 30-40 minutes for brown or black rice). Once cooked, drain well and set aside.
- Preheat the oven: Set your oven to 200°C (400°F) and allow it to preheat while preparing the remaining ingredients.
- Prepare the tuna mixture: In a non-stick pan, heat two turns of extra virgin olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes. Add the minced garlic and cook for another 30 seconds until fragrant. Add the drained tuna, breaking it up with a wooden spoon. Stir in the chopped parsley, season with salt and pepper, and cook for 1-2 minutes. Remove from heat.
- Combine rice and tuna: In a large mixing bowl, combine the cooked rice with the tuna mixture, ensuring all ingredients are evenly distributed.
- Prepare the baking dish: Lightly oil a medium-sized glass baking dish (approximately 9×13 inches or 23×33 cm). Transfer the rice and tuna mixture to the baking dish, spreading it evenly.
- Create the egg mixture: In a separate bowl, beat the eggs until smooth. Gradually whisk in the light cream, and season with salt and pepper to taste.
- Assemble the casserole: Pour the egg and cream mixture evenly over the rice and tuna in the baking dish. Use a spatula to ensure the mixture is level. Sprinkle the grated galbanino cheese over the top, followed by a generous pinch of dried oregano and a light drizzle of olive oil.
- Bake the casserole: Place the baking dish in the preheated oven and bake for 20 minutes, or until the top is golden brown and the egg mixture has set.
- Rest before serving: Remove from the oven and allow the casserole to rest for 5-10 minutes before serving. This helps the dish set properly and makes it easier to portion.
Nutritional Information and Timing
Preparation time: 15 minutes Cooking time: 40 minutes (including rice cooking) Baking time: 20 minutes Total time: 1 hour 15 minutes Servings: 6
Nutritional information (per serving):
- Calories: Approximately 350 kcal
- Protein: 22g
- Carbohydrates: 30g
- Fat: 16g
- Fiber: 2g (varies depending on rice type)
- Sodium: 350mg (varies depending on added salt)
Cooking Tips and Tricks
- Rice selection: Different rice varieties will yield different textures. Basmati creates a lighter casserole, while brown or black rice offers more nutritional benefits and a heartier texture. Parboiled rice holds its shape better in casseroles.
- Tuna drainage: Be sure to drain the tuna thoroughly to prevent excess moisture in your casserole, which could make it soggy.
- Room temperature ingredients: Allow eggs and cream to come to room temperature before mixing. This prevents the shock of cold ingredients hitting the warm rice and ensures more even cooking.
- Cheese alternatives: If galbanino isn’t available, any mild, good-melting cheese works well. Consider provolone, mozzarella, or a mild gouda.
- Test for doneness: The casserole is done when the center is set but still slightly moist. Insert a knife into the center—it should come out mostly clean with perhaps a few moist crumbs.
Variations and Substitutions
- Vegetable additions: Add 1 cup of frozen peas, sautéed mushrooms, or roasted red peppers for extra nutrients and flavor.
- Seafood swap: Replace tuna with canned salmon or flaked smoked trout for a different flavor profile.
- Dairy alternatives: For a lighter version, use half-and-half instead of light cream. For a richer casserole, substitute heavy cream.
- Herb variations: Fresh dill, basil, or tarragon can replace or complement the parsley for different flavor notes.
- Gluten-free option: This recipe is naturally gluten-free if all ingredients are certified gluten-free.
- Spice it up: Add a pinch of red pepper flakes or a dash of hot sauce to the tuna mixture for a subtle heat.
Frequently Asked Questions
Can I prepare this casserole ahead of time?
Yes! Assemble the casserole up to the point of adding the egg mixture, then refrigerate for up to 24 hours. Allow it to come to room temperature for 30 minutes before adding the egg mixture and baking.
How can I tell when the casserole is perfectly cooked?
The top should be golden brown, and the edges will begin to pull away slightly from the sides of the dish. The center should be set but still moist—a knife inserted in the center should come out mostly clean.
Can I freeze leftovers?
Yes, portions can be frozen for up to 3 months. Wrap individual portions tightly in plastic wrap, then aluminum foil. Thaw overnight in the refrigerator before reheating.
What can I serve with this casserole?
A simple green salad, steamed vegetables, or garlic bread makes perfect accompaniments. For a heartier meal, serve with roasted vegetables.
Can I use fresh tuna instead of canned?
Absolutely! Cook about 250g of fresh tuna until just done, then flake it and use as directed in the recipe. This will give a more delicate flavor.
Storage and Make-Ahead Tips
Refrigerator storage: Store leftover casserole in an airtight container in the refrigerator for up to 3 days.
Freezer storage: Freeze individual portions in airtight containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheating: For best results, reheat in a 180°C (350°F) oven, covered with foil, for about 15-20 minutes or until heated through. Microwave on medium power if you’re in a hurry, but expect a slightly softer texture.
Make-ahead components: Cook the rice and prepare the tuna mixture a day ahead, storing them separately in the refrigerator. Combine and proceed with the recipe when ready to bake.
Complete make-ahead: Assemble the entire casserole (without baking) up to 24 hours in advance. Cover tightly and refrigerate. Allow it to sit at room temperature for 30 minutes before baking.
Portioning tip: For easy grab-and-go lunches, bake the casserole in individual ramekins or oven-safe containers, reducing the baking time to approximately 15 minutes.
This Tuna and Rice Casserole is more than just a meal—it’s a comforting tradition waiting to happen in your home. The combination of creamy, savory flavors with the satisfying texture of rice and flaky tuna creates a dish that’s both nourishing and soul-satisfying. Whether served as a weeknight family dinner or brought to a potluck gathering, this casserole is sure to become a requested favorite!
