This Cheesy Cauliflower and Tuna Bake is a savory, protein-rich, and comforting dish that is perfect for lunch or dinner. Golden-browned cauliflower, flaky tuna, and melty mozzarella come together for a satisfying meal, while the fresh arugula salad adds a refreshing contrast. This recipe is nutrient-packed, easy to make, and perfect for a balanced diet.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
Ingredients
For the Bake:
- 1 medium cauliflower, cut into florets
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 1 carrot, finely chopped
- 1 red bell pepper, finely chopped
- 1 tomato, diced
- 1 can (150g) tuna, drained
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ cup water
- 100g (1 cup) shredded mozzarella
For the Fresh Salad:
- 2 cups fresh arugula
- 10-12 cherry tomatoes, halved
- 100g (¾ cup) mini mozzarella balls
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- ½ teaspoon black pepper
- ½ teaspoon Provencal herbs
Directions
Step 1: Prepare the Cauliflower
- Cut the cauliflower into small florets.
- Heat vegetable oil in a pan over medium heat.
- Cook the cauliflower until golden brown, then set aside.
Step 2: Cook the Vegetables
- In the same pan, add more oil if needed and cook chopped onion until soft.
- Add chopped carrot and cook for 2-3 minutes.
- Stir in chopped red bell pepper and tomato, cooking for another 5-7 minutes.
Step 3: Combine and Bake
- Return the cooked cauliflower to the pan with the vegetables.
- Add ½ cup of water, cover, and cook on low heat for 5-7 minutes until the veggies are tender.
- Stir in the drained canned tuna, season with salt and black pepper, and mix well.
- Transfer the mixture to a baking dish and top with shredded mozzarella.
- Bake at 180°C (350°F) for 15-20 minutes, or until the cheese is melted and golden brown.
Step 4: Prepare the Fresh Salad
- In a large bowl, combine arugula, cherry tomatoes, and mini mozzarella balls.
- Drizzle with olive oil and balsamic vinegar.
- Season with black pepper and Provencal herbs, tossing everything together.
Step 5: Serve
- Serve the cheesy cauliflower and tuna bake hot with a side of fresh arugula salad.
Serving Suggestions
- Enjoy on its own or pair with crusty bread.
- Serve with a light soup for a well-rounded meal.
- Sprinkle with Parmesan or fresh basil for added depth of flavor.
Cooking Tips
- Brown the cauliflower well to bring out its natural sweetness.
- Adjust the water amount to ensure the vegetables stay moist but not too watery.
- For a crispier top, broil the bake for the last 2-3 minutes.
Nutritional Benefits
- Cauliflower: High in fiber, vitamins C and K, and low in calories.
- Tuna: Rich in protein and omega-3 fatty acids.
- Mozzarella: Provides calcium and protein for strong bones.
- Arugula: Packed with antioxidants and vitamins A, C, and K.
Dietary Information
- Gluten-Free: Yes
- Low-Carb: Yes
- Dairy-Free: No (use dairy-free cheese if needed)
- Keto-Friendly: Yes
Nutritional Facts (Per Serving, Approx. 4 Servings)
- Calories: 310 kcal
- Carbohydrates: 15g
- Protein: 22g
- Fat: 18g
- Fiber: 5g
- Sugar: 6g
Storage
- Refrigerator: Store leftovers in an airtight container for up to 3 days.
- Freezer: Freeze for up to 2 months, thaw before reheating.
- Reheating Tip: Reheat in the oven at 160°C (320°F) for 10 minutes.
Why You’ll Love This Recipe
- Hearty and satisfying while being nutritious.
- Easy to prepare with simple ingredients.
- Packed with protein, fiber, and vitamins.
- Great for meal prep and reheats well.
Conclusion
This Cheesy Cauliflower and Tuna Bake with Fresh Salad is a flavorful, balanced meal that’s easy to make and full of nutrients. Whether you’re looking for a quick dinner, meal prep idea, or a healthy comfort food option, this dish is a winner. Try it today and enjoy a delicious combination of creamy, cheesy, and fresh flavors!
Frequently Asked Questions
- Can I use fresh tuna instead of canned? Yes! Just cook and shred it before adding.
- Can I add more vegetables? Absolutely! Mushrooms, spinach, or zucchini work well.
- Can I make this dish without cheese? Yes, though the texture will be different. Try dairy-free cheese or nutritional yeast.
- What can I use instead of kefir in the salad? Plain Greek yogurt or a lemon vinaigrette is a great alternative.
- Can I prepare this bake ahead of time? Yes! Assemble the dish, refrigerate, then bake when ready.
- How do I make this bake crispier? Broil for 2-3 minutes at the end for a golden top.
- What’s the best way to store leftovers? Keep in an airtight container in the fridge for up to 3 days.
- Can I make this dish vegetarian? Yes! Replace tuna with chickpeas, tofu, or lentils.
- Is this recipe kid-friendly? Yes! Just reduce the seasoning slightly for younger kids.
- Can I use another type of cheese? Yes! Try cheddar, Parmesan, or Gouda for different flavors.