A creamy, cheesy, pantry-friendly classic — solo-sized, no soggy pasta needed.
If you grew up in Australia, chances are you’ve met Tuna Mornay. It was a weeknight winner for busy families and a CWA favourite for a reason: cheap, comforting, and reliably delicious.
This solo-friendly version skips the big casserole dish and the half-kilo of grated cheese. It’s baked in a ramekin, ready in under 30 minutes, and makes brilliant use of pantry and freezer staples. Oh, and yes — there’s cheese. Always cheese.
💪 Nutritional Highlights (Per Serve):
- Calories: ~410
- Protein: 27g
- Fibre: 3g
- Key nutrients:
- Omega-3s from tuna (brain & heart health)
- Calcium from cheese & milk
- Iodine for thyroid support
- Vitamin D (if using canned tuna in oil)
🛒 Ingredients (Serves 1)
- 95g can of tuna in springwater or olive oil, drained
- ½ tbsp butter
- 1 tsp plain flour
- ½ cup milk (any kind)
- 2 tbsp grated cheese (cheddar or tasty)
- ¼ cup frozen peas or corn (or both)
- 1 tbsp finely chopped onion or spring onion
- ½ tsp Dijon mustard or ¼ tsp curry powder (optional, for flavour)
- 2 tbsp breadcrumbs (optional, for topping)
- Salt & pepper to taste
👩🍳 Instructions
- Preheat oven to 190°C (fan 170°C). Lightly grease a ramekin or small oven-safe dish.
- Make the mornay sauce:
In a small saucepan, melt the butter. Stir in the flour and cook for 30 seconds. Slowly whisk in the milk to avoid lumps. Cook on low, stirring constantly, until thickened (2–3 mins). Stir in the mustard or curry powder if using. - Add the goodies:
Remove the saucepan from heat. Stir in the grated cheese, drained tuna, peas/corn, and onion. Season with salt and pepper. - Transfer & top:
Pour mixture into the ramekin. Top with breadcrumbs and a little extra cheese if you’re feeling fancy. - Bake:
Pop into the oven for 15–18 minutes, or until bubbling and golden on top. Cool for a few minutes before tucking in.
🥶 Storage & Reheating
- Make ahead: You can prep the mornay filling and store in the fridge for 2 days. Add breadcrumbs and bake fresh.
- Leftovers? Rare, but if so, reheat gently in the microwave or oven. Keeps well in the fridge for 2 days.
🔄 Swap Suggestions
- No flour? Use cornflour or thicken with a spoonful of cream cheese instead.
- No breadcrumbs? Crushed crackers or a few crushed cornflakes do the trick.
- Gluten-free? Use GF flour and breadcrumbs or skip the topping altogether.
- Add-ins: Chopped spinach, leftover cooked rice or pasta, or sautéed mushrooms are great extras.
🧺 Perfect Pairings
- Fresh side salad with lemon dressing
- Steamed green beans or broccoli
- Slice of buttered sourdough for dipping
💬 Join the Tuna Club
Still love a good tuna bake? Let us know how yours turned out, or post your solo Mornay on socials and tag @Plan4One. And if you’re feeding nostalgia cravings, check out our full Classics series for more CWA dinner-for-one recipes.
ps. If you’re dropping in from outside Australia, CWA is the Country Women’s Association.
