Mediterranean Style Skillet Tuna Casserole: A Quick and Healthy One-Pan Meal
Craving a comforting casserole but short on time? Look no further than this Mediterranean-inspired skillet tuna casserole! It’s a delicious and healthy twist on the classic tuna casserole, packed with vibrant flavors, fresh vegetables, and heart-healthy ingredients. This one-pan wonder is perfect for busy weeknights and cleanup is a breeze.
This recipe is incredibly versatile and allows for customization based on your preferences and what you have on hand. Feel free to swap out vegetables, add different herbs, or experiment with various types of pasta. The key is to embrace the Mediterranean spirit of fresh, seasonal ingredients and bold flavors.
## Why You’ll Love This Skillet Tuna Casserole
* **Quick and Easy:** Ready in under 45 minutes, this recipe is perfect for busy weeknights.
* **One-Pan Wonder:** Minimal cleanup is always a win!
* **Healthy and Nutritious:** Packed with protein, healthy fats, and plenty of vegetables.
* **Flavorful and Delicious:** The Mediterranean flavors create a vibrant and satisfying meal.
* **Versatile and Customizable:** Easily adapt the recipe to your liking and what you have on hand.
## Ingredients You’ll Need
Here’s a breakdown of the key ingredients for this Mediterranean style skillet tuna casserole:
* **Tuna:** Use canned tuna in olive oil or water, drained. Opt for sustainably sourced tuna whenever possible. For best flavor and texture, I recommend tuna packed in olive oil.
* **Pasta:** Short pasta shapes like penne, rotini, fusilli, or farfalle work well. You can also use gluten-free pasta.
* **Olive Oil:** Extra virgin olive oil is the base for this recipe and adds a rich, authentic Mediterranean flavor.
* **Onion and Garlic:** These aromatic ingredients form the foundation of the flavor profile.
* **Bell Pepper:** Adds sweetness and color. Red, yellow, or orange bell peppers are all great choices.
* **Zucchini:** Provides a mild, slightly sweet flavor and adds a boost of nutrients.
* **Cherry Tomatoes:** Burst with juicy sweetness. You can also use diced regular tomatoes.
* **Kalamata Olives:** Offer a salty, briny flavor that’s characteristic of Mediterranean cuisine. Be sure to pit them before adding them to the skillet.
* **Capers:** Add a tangy, slightly salty flavor that complements the other ingredients.
* **Fresh Herbs:** Fresh parsley, oregano, and basil add brightness and aroma. You can use dried herbs if fresh are not available, but reduce the amount by half.
* **Lemon Juice:** Brightens the flavors and adds a touch of acidity.
* **Vegetable Broth:** Provides the liquid for cooking the pasta and creating a flavorful sauce. You can also use chicken broth if you prefer.
* **Parmesan Cheese:** Adds a salty, savory finish. You can also use Pecorino Romano cheese.
* **Salt and Pepper:** To taste.
**Detailed Ingredient List:**
* 1 pound short pasta (penne, rotini, fusilli, farfalle, or gluten-free alternative)
* 2 tablespoons extra virgin olive oil
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 1 red bell pepper, chopped
* 1 zucchini, chopped
* 1 pint cherry tomatoes, halved
* 1/2 cup Kalamata olives, pitted and halved
* 2 tablespoons capers, drained
* 1/4 cup chopped fresh parsley
* 2 tablespoons chopped fresh oregano
* 2 tablespoons chopped fresh basil
* 2 tablespoons lemon juice
* 4 cups vegetable broth
* Two 5-ounce cans tuna in olive oil or water, drained
* 1/2 cup grated Parmesan cheese, plus more for serving
* Salt and pepper to taste
## Equipment You’ll Need
* Large skillet or Dutch oven with a lid
* Cutting board
* Knife
* Measuring cups and spoons
* Wooden spoon or spatula
## Step-by-Step Instructions
Follow these simple steps to create your delicious Mediterranean style skillet tuna casserole:
**Step 1: Prepare the Ingredients**
* Chop the onion, bell pepper, and zucchini.
* Mince the garlic.
* Halve the cherry tomatoes and Kalamata olives.
* Chop the fresh parsley, oregano, and basil.
* Drain the tuna.
* Grate the Parmesan cheese.
Having all of your ingredients prepped and ready to go will make the cooking process much smoother and more efficient.
**Step 2: Sauté the Aromatics and Vegetables**
* Heat the olive oil in a large skillet or Dutch oven over medium heat.
* Add the chopped onion and cook until softened, about 5 minutes.
* Add the minced garlic and cook until fragrant, about 1 minute.
* Add the chopped bell pepper and zucchini and cook until slightly softened, about 5 minutes.
Sautéing the aromatics and vegetables first helps to develop their flavors and create a delicious base for the casserole.
**Step 3: Add the Remaining Ingredients**
* Add the halved cherry tomatoes, Kalamata olives, capers, fresh parsley, oregano, and basil to the skillet.
* Stir in the lemon juice and vegetable broth.
* Bring the mixture to a boil.
Adding the remaining ingredients in this order ensures that the flavors meld together perfectly and the tomatoes release their juices to create a flavorful sauce.
**Step 4: Add the Pasta and Tuna**
* Stir in the pasta.
* Gently fold in the drained tuna.
* Reduce the heat to low, cover the skillet, and simmer until the pasta is cooked through and the liquid is absorbed, about 15-20 minutes.
It’s important to stir the pasta occasionally to prevent it from sticking to the bottom of the skillet. Be gentle when folding in the tuna so that it doesn’t break apart too much.
**Step 5: Finish and Serve**
* Stir in the grated Parmesan cheese.
* Season with salt and pepper to taste.
* Serve immediately, garnished with extra Parmesan cheese and fresh parsley, if desired.
Enjoy your delicious and healthy Mediterranean style skillet tuna casserole!
## Tips and Variations
* **Add More Vegetables:** Feel free to add other vegetables like spinach, artichoke hearts, or sun-dried tomatoes.
* **Spice it Up:** Add a pinch of red pepper flakes for a little heat.
* **Use Different Herbs:** Experiment with other fresh herbs like thyme or rosemary.
* **Add a Creamy Element:** Stir in a dollop of ricotta cheese or Greek yogurt for added creaminess.
* **Make it Cheesy:** Top the casserole with shredded mozzarella or provolone cheese before baking for a cheesy crust.
* **Bake it:** If you prefer a more traditional casserole, transfer the skillet contents to a baking dish, top with cheese, and bake in a preheated oven at 375°F (190°C) for 20-25 minutes.
* **Use Different Types of Tuna:** Try using albacore tuna for a firmer texture or flavored tuna (like lemon pepper or garlic herb) for added flavor.
* **Make it Gluten-Free:** Use gluten-free pasta to make this recipe suitable for those with gluten sensitivities.
## Serving Suggestions
This Mediterranean style skillet tuna casserole is a complete meal on its own, but you can also serve it with a simple side salad or crusty bread for soaking up the delicious sauce. Here are a few serving suggestions:
* **Green Salad:** A simple green salad with a lemon vinaigrette is a refreshing complement to the casserole.
* **Garlic Bread:** Serve with crusty garlic bread for dipping into the sauce.
* **Grilled Vegetables:** Grilled asparagus, zucchini, or eggplant would be a delicious side dish.
* **Lemon Wedges:** Serve with lemon wedges for an extra burst of flavor.
* **Arugula Salad:** A peppery arugula salad with shaved Parmesan cheese and a balsamic glaze would be a sophisticated addition.
## Make Ahead and Storage Instructions
* **Make Ahead:** You can prepare the vegetable mixture ahead of time and store it in the refrigerator for up to 24 hours. When ready to cook, simply add the remaining ingredients and follow the recipe instructions.
* **Storage:** Leftover skillet tuna casserole can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or in a skillet over medium heat.
* **Freezing:** While this casserole is best enjoyed fresh, you can freeze it for longer storage. Allow the casserole to cool completely before transferring it to a freezer-safe container. Freeze for up to 2 months. Thaw in the refrigerator overnight before reheating.
## Nutritional Information (Approximate per serving)
* Calories: 450-550
* Protein: 30-40g
* Fat: 20-30g
* Carbohydrates: 40-50g
* Fiber: 5-7g
*Note: Nutritional information may vary depending on the specific ingredients used.*
## Recipe Card
**Mediterranean Style Skillet Tuna Casserole**
A quick, easy, and healthy one-pan meal packed with Mediterranean flavors.
**Prep Time:** 15 minutes
**Cook Time:** 30 minutes
**Total Time:** 45 minutes
**Servings:** 6
**Ingredients:**
* 1 pound short pasta (penne, rotini, fusilli, farfalle, or gluten-free alternative)
* 2 tablespoons extra virgin olive oil
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 1 red bell pepper, chopped
* 1 zucchini, chopped
* 1 pint cherry tomatoes, halved
* 1/2 cup Kalamata olives, pitted and halved
* 2 tablespoons capers, drained
* 1/4 cup chopped fresh parsley
* 2 tablespoons chopped fresh oregano
* 2 tablespoons chopped fresh basil
* 2 tablespoons lemon juice
* 4 cups vegetable broth
* Two 5-ounce cans tuna in olive oil or water, drained
* 1/2 cup grated Parmesan cheese, plus more for serving
* Salt and pepper to taste
**Instructions:**
1. Chop the onion, bell pepper, and zucchini. Mince the garlic. Halve the cherry tomatoes and Kalamata olives. Chop the fresh parsley, oregano, and basil. Drain the tuna. Grate the Parmesan cheese.
2. Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook until fragrant, about 1 minute. Add the chopped bell pepper and zucchini and cook until slightly softened, about 5 minutes.
3. Add the halved cherry tomatoes, Kalamata olives, capers, fresh parsley, oregano, and basil to the skillet. Stir in the lemon juice and vegetable broth. Bring the mixture to a boil.
4. Stir in the pasta. Gently fold in the drained tuna. Reduce the heat to low, cover the skillet, and simmer until the pasta is cooked through and the liquid is absorbed, about 15-20 minutes. Stir occasionally to prevent sticking.
5. Stir in the grated Parmesan cheese. Season with salt and pepper to taste. Serve immediately, garnished with extra Parmesan cheese and fresh parsley, if desired.
**Notes:**
* Add more vegetables like spinach, artichoke hearts, or sun-dried tomatoes.
* Add a pinch of red pepper flakes for a little heat.
* Use different fresh herbs like thyme or rosemary.
* Stir in a dollop of ricotta cheese or Greek yogurt for added creaminess.
* Top with shredded mozzarella or provolone cheese before baking for a cheesy crust (bake at 375°F/190°C for 20-25 minutes).
## Conclusion
This Mediterranean style skillet tuna casserole is a winner for its simplicity, flavor, and health benefits. It’s a perfect example of how you can create a delicious and satisfying meal with minimal effort and maximum flavor. So, gather your ingredients, fire up your skillet, and enjoy a taste of the Mediterranean tonight!
Enjoy cooking and Buon Appetito!