Tuna, Brown Rice, and Zucchini Casserole

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 401.2
  • Total Fat: 15.7 g
  • Cholesterol: 40.5 mg
  • Sodium: 968.4 mg
  • Total Carbs: 41.1 g
  • Dietary Fiber: 4.1 g
  • Protein: 23.2 g

View full nutritional breakdown of Tuna, Brown Rice, and Zucchini Casserole calories by ingredient
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Submitted by: JUNEWORM


A great way to use leftover brown rice, and any vegetables of your choice from your garden, freezer or refrigerator. A great way to use leftover brown rice, and any vegetables of your choice from your garden, freezer or refrigerator.
Number of Servings: 4


    2 cup Brown Rice Lundberg Organic Short Grain (cooked)
    2 - 5 oz cans Tuna Fish, Wild Planet Albacore
    1 cup S&W Organic Tomato Sauce
    *1 oz Shiitake-Ya Gourmet Mushroom Blend (2 C)
    1/2 cup Onions, raw, chopped
    1/2 cup Red Bell Pepper, Raw, Chopped
    1 cup Zucchini (1 small) diced
    2/3 cup Cheese: Mexican Style Blend (Kirkland)
    Spices to taste:
    salt (1/2 tsp)
    pepper (dash)
    Italian seasoning (2 tsp)
    (Watkins Seafood Seasoning replaces all of the above)
    *2 tbsp Butter, unsalted
    *2 tbsp All Purpose Unbleached Flour

    * NOTE: Can substitute Concentrated Mushroom soup for the mushrooms, water, butter and flour.


Preheat oven to 350

Combine in a greased baking dish:
brown rice
tomato sauce
1/3 C of the cheese

* In small bowl, pour 1-1/4 cup boiling water over the mushrooms and let sit for a minimum of 10 minutes. remove and chop the mushrooms (reserve the liquid)

* In skillet over medium heat, saute the onion, red pepper, re-hydrated mushrooms, and zucchini -- cover until all veggies are soft (about 5 min.)

* Add salt, pepper, Italian seasoning (any spices of your choice) to the veggies and cook until fragrant -- add the veggies to the rice mix

* to the hot skillet, add butter and cook until foams, then add flour and stir for 1 minute. Add mushroom liquid and stir continually until it thickens and bubbles (about 2 min.). Add salt, pepper, and spicing. [or substitute mushroom soup -- pour directly on the rice mix]

* Pour sauce over rice mixture and combine thoroughly.

Cover and bake for 30 minutes; remove cover, sprinkle remaining cheese on top, and cook uncovered until cheese melts (about 10 min). Let sit for 10 min after it is removed from the oven.

Serving Size: 1/4 of casserole

TAGS:  Fish |

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