Tuna Mornay

Difficulty | Serves 4 | Book 1

Easy Tuna Mornay recipe.

1 small onion diced
2 teaspoons (10g) Flora® Light margarine
1 tablespoon plain flour
2 sachets 98% fat free Cream of Mushroom Cup a Soup
1 teaspoon salt-reduced chicken stock powder
2 cups skim milk warmed in microwave
1 x 425g can tuna in spring water drained
1 x 185g can tuna in spring water drained
½ teaspoon tarragon (optional)

Per servePlainCream CornMushrooms
Kilojoules933 (cals 223)1412 (cals 337)965 (cals 231)
GI RatingLowLowLow


  1. Microwave onion in a little water on high for 5 minutes.
  2. Melt margarine in medium size saucepan, add flour, soup mix, stock powder mixing together well.
  3. Gradually beat in warmed milk using a whisk until sauce is made. Once boiled fold in tuna, onion and tarragon. Return to boil and simmer for 5 minutes. 

NOTE: Serve with Basmati rice or noodles (for a lower carb count use glass noodles).

Not included in nutritional information below.

Variation: Add 1 cup canned cream corn and 1 cup frozen corn kernels or add 2 cups mushrooms sliced.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

Tuna is an excellent source of protein and essential fatty acids thus making it a cholesterol lowering food.

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