Lenten Dinner Series: Tuna Noodle Casserole

One of my great joys in life is deconstructing  and upscaling classic Americana foods and pushing them into a healthier and better tasting mold.
Tuna Noodle Casserole is one of the great classics of Twentieth Century American cuisine.  By and large the dish is usually a simple mix of:

• Cream of Mushroom Soup
• Canned Tuna
• Canned Peas
• Egg Noodles
• Milk
• Cracker Crumbs

This is all well and good in it's way, but that combination leaves a lot to be desired in the way I personally choose to eat, which usually consists as much as possible of fresh ingredients with only a minimum of added salt and fats.

The first problem presented to me by this classic is that the three primary ingredients are canned, which means low in just about any taste other than salt and mushy in texture.  The other problem is that the cracker crumbs, usually Ritz, are an overwhelming flavor to the rest though they do provide a needed texture. 

The recipe I came up with as a solution provides the same flavors and textures, but brings them all forward where they can shine.  It also drastically reduces the sodium content, which is a serious consideration for many of us in the twenty-first century.

The ingredients are:

• 1 Tuna 6 oz Steak
• 1/2 a Medium Onion
• 8oz Fresh Mushrooms
• Fresh or Frozen Peas
• Béchamel
• Egg Noodles
• Bread Crumbs
• Olive Oil
• Butter

Process:
We start by cutting the onion into a quick thin julienne, as shown in the picture I also julienned the mushrooms, but slicing them thin works just as well.

Next we dice the tuna into 1/2 inch cubes and set it aside.

With that small required mise en place finished , we can turn to cooking.  We'll start by heating a heavy skillet over medium-high and adding the olive oil and butter.

Once the butter is melted we'll add the mushrooms and onion and sauté until they have some nice color to them.

Next we'll add our Béchamel and let it reduce slightly, picking up some of the color and flavor from our mushrooms and onions.

Now we can take it off the heat and add our peas and then our par-cooked egg noodles.

Now we can assemble the casserole.  You can do this family style in an 8x8 casserole dish or, as I am here, in individual servings.  Either way the basic method is the same.
Half fill your casserole with the noodles and sauce mixture.

Now evenly spread the tuna over that first layer.

Then spread the remaining noodles and sauce over the tuna and top with breadcrumbs.

And finally bake for 20 to 30 minutes in a 400°F.