For One Mediterranean Tuna Casserole – Quick, Healthy Single-Serve Meal
Indulge in the delightful flavors of our For One Mediterranean Tuna Casserole – Quick, Healthy Single-Serve Meal. This wholesome dish combines flaky canned tuna with fresh vegetables and aromatic herbs, all topped with gooey cheese for a satisfying lunch or dinner. With its quick preparation time of just 25 minutes, this casserole is perfect for busy days when you crave something nutritious yet delicious. Enjoy the vibrant tastes of the Mediterranean diet while keeping health in mind—this meal is packed with protein and vitamins, ensuring every bite is both fulfilling and flavorful.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: Serves 1
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- ½ cup dry pasta (penne or gluten-free alternative)
- 1 small tomato, chopped
- ½ cup canned tuna, drained and flaked
- 6–8 pitted olives, sliced
- 2 tablespoons crumbled feta or mozzarella cheese
- 1 tablespoon olive oil
- 1 teaspoon fresh parsley, chopped
- ½ teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Boil water in a pot and cook the dry pasta until al dente. Drain and set aside.
- Chop the tomato and slice the olives. Chop fresh parsley for added flavor.
- In a mixing bowl, combine cooked pasta, flaked tuna, chopped tomato, sliced olives, parsley, oregano, and olive oil. Season with salt and pepper.
- Transfer the mixture to a small baking dish and sprinkle cheese on top.
- Preheat your oven to 375°F (190°C) and bake for 20-25 minutes until golden brown.
- Let cool for about 5 minutes before serving.
Nutrition
- Serving Size: 1 casserole (250g)
- Calories: 400
- Sugar: 3g
- Sodium: 680mg
- Fat: 16g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 45mg