7 Seas Casserole
A comforting casserole combining tuna, peas, rice, and cheese in a creamy mushroom or celery soup base, perfect for quick weeknight dinners and satisfying family meals.
Ingredients
Instructions
- Combine water, soup, onion, salt, and pepper in a pan.
- Bring the mixture to a slow boil.
- Pour one-third of the soup mixture into a greased 1 1/2-quart casserole dish.
- Layer one-third of the rice, peas, and tuna over the soup mixture.
- Repeat the layering process two more times, gently stirring after each layer.
- Sprinkle shredded cheese over the top.
- Cover and bake at 375°F for 10 minutes.
- Stir gently, cover again, and bake for an additional 10 to 15 minutes.
Tips & Substitutions
For added flavor, sauté the onion in a little olive oil before mixing it with the soup. If you prefer a creamier texture, consider adding a touch of sour cream or cream cheese to the mixture. You can substitute the tuna with cooked chicken or shrimp for a different protein option. This 7 Seas Casserole is versatile and can easily incorporate leftover vegetables.
Serving Suggestions
This dish pairs beautifully with a fresh side salad or steamed vegetables for a balanced meal. Consider serving it with garlic bread for a comforting touch. For a delightful starter, try accompanying it with a light Seafood And Avocado Salad. This casserole is perfect for family dinners or potlucks.
Storage & Reheating
Store any leftover casserole in an airtight container in the refrigerator for up to three days. To reheat, place in a preheated oven at 350°F for about 20 minutes, or until warmed through. You can also microwave individual portions, covering them to retain moisture, for about 2-3 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of 7 Seas Casserole contains roughly 182 calories, with 12g protein, 29g carbohydrates, and 3g fat. It is an excellent source of vitamin C (99% of the Daily Value), vitamin D (80% of the Daily Value), and vitamin A (35% of the Daily Value), and a good source of iron and potassium. Note that it is relatively high in sodium, at 2005mg per serving (87% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this casserole ahead of time?
Absolutely! You can prepare the casserole up to the baking step, cover it tightly, and refrigerate for up to 24 hours. Just add a few extra minutes to the baking time when you’re ready to cook it.
What can I use instead of tuna?
If you're not a fan of tuna, shredded chicken or even crab meat can be excellent alternatives. Both will provide a unique flavor while keeping the essence of this 7 Seas Casserole intact.
Can I use brown rice instead of instant rice?
Yes, but if you substitute brown rice, you'll need to adjust the water and cooking time. Brown rice generally requires more water and a longer cooking duration, so ensure it's fully cooked before layering.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).