Creamy Tuna Pasta Bake

Description:
A comforting and filling dish made with tender pasta, canned tuna, a creamy white sauce, and topped with melted cheese. Packed with protein, calories, and omega-3 fatty acids, this is a perfect high-energy meal for weight gain.

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🕒 Total Time: 30 minutes

🍽️ Servings: 2

🔥 Calories per serving: ~590 kcal

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🛒 Ingredients

• 200g (7 oz) pasta (penne, fusilli, or macaroni)
• 1 can (150g or 5 oz) tuna in oil or brine, drained
• 1/2 onion, finely chopped
• 1 garlic clove, minced
• 1 tablespoon butter
• 1 tablespoon all-purpose flour
• 1 cup (240ml) milk or heavy cream
• 1/2 cup shredded cheddar or mozzarella cheese (plus extra for topping)
• 1/2 teaspoon dried oregano or Italian herbs
• Salt and pepper, to taste
• 1 tablespoon olive oil (optional)
• Chopped parsley or breadcrumbs (optional topping)

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🍳 Instructions

1. Preheat and Prepare:

1. Preheat the oven to 200°C (390°F).
2. Cook the pasta in salted boiling water until just al dente (about 8–9 minutes). Drain and set aside.

2. Make the Creamy Sauce:

1. In a saucepan, melt the butter over medium heat. Add chopped onion and cook for 2–3 minutes until soft.
2. Add garlic and stir for another 30 seconds.
3. Sprinkle in the flour and stir constantly for about 1 minute to form a roux.
4. Slowly pour in the milk (or cream), whisking continuously to avoid lumps. Simmer until the sauce thickens slightly (3–4 minutes).
5. Add shredded cheese, herbs, salt, and pepper. Stir until the cheese melts and the sauce is smooth.

3. Combine and Bake:

1. In a large bowl, mix the drained tuna, cooked pasta, and creamy sauce together until evenly coated.
2. Pour the mixture into a lightly greased baking dish.
3. Sprinkle extra cheese on top. Optionally, add breadcrumbs and a drizzle of olive oil for a golden crust.
4. Bake in the preheated oven for 10–15 minutes, or until the top is bubbly and lightly golden.

4. Serve:

1. Garnish with chopped parsley if desired.
2. Serve hot as a main meal.

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💡 Tips:

• For added calories, use full-fat cream and extra cheese.
• Add sweetcorn or peas for extra texture and nutrients.
• This dish can be made ahead and stored in the fridge for up to 2 days.