|Canned tuna||3 1⁄2 Ounce|
|Onion||1⁄2 , finely chopped|
|All purpose flour||1⁄4 Cup (4 tbs)|
|Milk||1 1⁄4 Cup (20 tbs)|
|Grated cheddar cheese||1 Cup (16 tbs)|
|Tomatoes||2 , sliced|
|Soft bread crumbs||1 Cup (16 tbs)|
Drain the oil from the tuna into a small frying pan and saute the onion until soft.
Flake the tuna and place in a greased 600 ml/1 pint (2 1/2 cup) ovenproof dish.
Arrange the onion over the top.
Place the butter, flour and milk in a saucepan.
Heat, whisking continuously, until the sauce thickens.
Continue to cook for 1 minute, then stir in 75 g/3 oz (3/4 cup) cheese, and salt and pepper to taste.
Arrange the tomatoes over the tuna and onion then pour over the sauce.
Mix the breadcrumbs with the remaining cheese and sprinkle over the top.
Place under a preheated, moderate grill (broiler) until golden brown.
Serve hot with salad.
Cooking time: 15 to 20 minutes Variation: Any canned fish of your choice can be used in place of the tuna.
Calories 665 Calories from Fat 357
% Daily Value*
Total Fat 40 g61.8%
Saturated Fat 23.4 g117.2%
Trans Fat 0 g
Cholesterol 115.8 mg38.6%
Sodium 956.2 mg39.8%
Total Carbohydrates 39 g12.9%
Dietary Fiber 3 g12.1%
Sugars 13.2 g
Protein 36 g72.1%
Vitamin A 47.8% Vitamin C 30.3%
Calcium 63% Iron 15%
*Based on a 2000 Calorie diet