I love taking comfort foods up a notch to ensure that I can enjoy my favorites while maximizing my nutritional intake. I like to try and make sure that I am eating meals that are well- balanced and nutritional, but are not boring. Exposing my kids to a variety of flavors is also very important to me. This superfood tuna casserole checks all of those boxes. It’s flavorful and comforting, nutrient dense, and is a great way to expose your child to fish, reducing their risk of a fish allergy.
There is an exorbitant amount of brain growth in the first five years of life, so incorporating foods that support that development are important. Sardines are a superfood that are known to support healthy brain development. They are one of the best sources of omega-3’s, which are healthy fats that our bodies need. Our brains are 60% fat, so it makes sense that nutritional fat sources will benefit brain development and functioning immensely.
Sardines are a small fish so their mercury and heavy metal contamination is lower than other fish. This makes it a great option for when you want the benefits that fatty fish provide without the contamination effects.Wild Planet 
Sardines are a nutrient dense superfood that are rich in:
- Omega-3’s
- Antioxidants
- Healthy fats
- Copper
- Calcium
- Protein
- And so much more
Easy changes can be made to this recipe to make it a better fit for you:
- Dairy free: not a problem. You can substitute with your favorite dairy free milk and you can either eliminate the cheese entirely or replace it with a vegan cheese.
- Dont’ have Banza noodles on hand: Replace with whatever noodles you have in your cupboard. Just be sure to cook a few minutes less than the package instructions to ensure that they are al dente.
- Not a sardine fan: Start small to allow your taste buds to get used to the flavor. You can half the amount of sardines in this recipe, or you can just use tuna. While tuna may not be as nutritionally dense, it’s still a healthy choice.
Superfood Tuna Casserole
Give your family favorite comforting tuna casserole a nutritional boost with the addition of sardines. This rich cheesy dish is one that the whole family can enjoy.
Ingredients
- 12 oz Banza noodles
- 1 T avocado oil
- 1/2 C white onion diced
- 4 cloves garlic minced
- 1/2 C crimini mushrooms chopped
- 1/2 C frozen peas thawed
- 2 C milk I prefer to use whole
- 1/4 C all purpose flour Bob's Red Mill gf can be used
- 1/2 tsp salt
- 1/2 tsp ground pepper
- 7 oz wild planet tuna
- 4 oz wild planet sardines
- 1/2 C shredded cheddar cheese
- 1/2 C grated parmesan cheese
- 1/2 C bread crumbs
Instructions
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Preheat the oven to 375 degrees and lightly oil a 2 quart baking dish.
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Debone your sardines and mix tuna and sardines together in a small bowl. Set aside.
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Cook Banza noodles according to hte package directions, leaving them al dente. Around 7 minutes should be perfect. Drain and set aside.
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Add oil to a large skillet over medium heat and add onion and garlic. After five minutes add in the mushrooms and cook for another five minutes, stirring frequently.
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Stir in flour, salt, and pepper. Add the milk slowly, stirring nonstop until the mixture begins to thicken.
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Add the noodles, tuna, sardines, and half of the cheddar cheese and fold gently to combine.
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Pour the mixture into the baking dish, sprinkle with parmesan, bread crumbs, and the remaining cheddar cheese, and bake for 25 to 30 minutes uncovered until the casserole is bubbling and the top is lightly browned.
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Let stand for a few minutes before serving.
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