Microwave Tuna Medley
A quick and hearty microwave tuna medley combining tender vegetables, creamy mushroom soup, tuna, and crunchy potatoes and cashews for a satisfying meal.
Ingredients
- 2 c. shredded carrots ⓘ
- 1/2 c. thinly sliced celery ⓘ
- 1/3 c. chopped onion ⓘ
- 1 can (10 3/4 oz.) cream of mushroom soup ⓘ
- 1 can (6 1/2 oz.) chunk tuna, drained ⓘ
- 1/2 pkg. (5 oz.) frozen green peas ⓘ
- 1 tsp. soy sauce
- 1 tsp. parsley flakes ⓘ
- 1/8 tsp. garlic powder ⓘ
- 1/8 tsp. pepper ⓘ
- 2 cans (1 1/2 oz. each) shoestring potatoes ⓘ
- 1/2 c. cashews ⓘ
Instructions
- Combine shredded carrots, sliced celery, and chopped onion in a 2-quart casserole dish. Cover.
- Microwave on high for 3 to 4 1/2 minutes or until tender-crisp.
- Stir in cream of mushroom soup, drained chunk tuna, green peas, soy sauce, parsley flakes, garlic powder, and pepper. Cover.
- Microwave for 4 to 6 minutes or until thoroughly heated, stirring after half the cooking time.
- Stir in two-thirds of the shoestring potatoes.
- Microwave for 30 to 60 seconds.
- Sprinkle remaining shoestring potatoes and cashews over the top before serving.
Tips & Substitutions
For a healthier version of this Microwave Tuna Medley, consider using low-fat cream of mushroom soup or substituting the tuna with canned salmon. You can also add bell peppers for extra flavor and color. If you prefer a bit more crunch, try adding some chopped fresh vegetables like bell peppers or radishes just before serving.
Serving Suggestions
Serve the Microwave Tuna Medley hot, garnished with additional parsley flakes for color. It pairs beautifully with a simple side salad or steamed rice. For a heartier meal, consider serving with crusty bread or alongside dishes like Eggplant Del Monico, which complements the tuna's flavors.
Storage & Reheating
Leftover Microwave Tuna Medley can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place in a microwave-safe dish and cover loosely. Heat on high for 1-2 minutes, stirring halfway through, until warmed through. Avoid overheating to maintain the texture of the vegetables.
Nutrition & Diet Analysis (per serving)
Each serving of Microwave Tuna Medley contains roughly 1668 calories, with 53g protein, 267g carbohydrates, and 50g fat. It is an excellent source of vitamin A (333% of the Daily Value), dietary fiber (205% of the Daily Value), and potassium (106% of the Daily Value). Note that it is relatively high in sodium, at 2296mg per serving (100% 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 use fresh vegetables instead of frozen?
Yes, fresh vegetables can be used instead of frozen peas. Just be sure to chop them into small pieces for even cooking. You may need to adjust the cooking time slightly to ensure the fresh vegetables are tender but still crisp.
Is this dish suitable for meal prep?
Absolutely! This Microwave Tuna Medley is great for meal prep. Divide it into individual portions and store in the refrigerator for quick lunches or dinners throughout the week. Just be sure to keep the shoestring potatoes separate until you're ready to serve for maximum crunch.
Can I make this recipe gluten-free?
To make the Microwave Tuna Medley gluten-free, ensure you use a gluten-free cream of mushroom soup and check that the shoestring potatoes are also gluten-free. This way, you can enjoy this delicious dish without any gluten concerns.
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).