For One Mediterranean Tuna Casserole – Quick, Healthy Single-Serve Meal
For One Mediterranean Tuna Casserole – Quick, Healthy Single-Serve Meal is a delightful dish that captures the essence of Mediterranean flavors while being easy to prepare. This nutritious casserole combines tender tuna, fresh vegetables, and aromatic herbs to create a satisfying meal perfect for any time of day. Whether you’re enjoying a busy weekday lunch or a leisurely dinner, this single-serving recipe ensures you experience rich flavors without waste. With just 10 minutes of prep and 25 minutes to bake, you can indulge in a wholesome, delicious dish that nourishes both body and soul.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: Serves one
- Category: Dinner
- 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
- Preheat your oven to 375°F (190°C).
- Cook the pasta in salted boiling water according to package instructions until al dente. Drain and set aside.
- In a mixing bowl, combine cooked pasta with tuna, chopped tomato, sliced olives, olive oil, parsley, oregano, salt, and pepper. Mix well.
- Transfer the mixture into a small baking dish and top with crumbled feta or mozzarella cheese.
- Bake for 20-25 minutes until the cheese is melted and lightly browned. Let cool for a few minutes before serving.
Nutrition
- Serving Size: 1 casserole (approximately 300g)
- Calories: 450
- Sugar: 3g
- Sodium: 620mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 4g
- Protein: 28g
- Cholesterol: 50mg