Mega Omega

12 May

There is so much buzz about Omega 3, I figured I would post something on it. I learned a lot about this in my undergrad, so I do not have a specific source to cite; however, if you would like a source that backs up what I am writing, let me know and I will find one for you ASAP!

The form of Omega 3 that has shown to be the most beneficial, the long chain version (EPA and DHA), is only found in fish. While the plant form (found in flax seed) is beneficial, it is only the short chain version and it is difficult for our bodies to convert it to this long chain version. Because of this, there have been increased recommendations for fish consumption; fatty fish in particular. If you want to learn more about DHA, the American Dietetic Association (ADA) has published a fact sheet on it that can be found at this web address:

Jason loves fish and I am learning to like it as well, so I have been experimenting with different dishes. One of Jason’s favorite classic dishes is Cheesy Tuna Noodle Casserole. While I have tried to like tuna, I am not there yet, so I personally did not try this dish. However, Jason ate the entire casserole in 4 sittings, so I am pretty sure it was a hit! While this dish is a little higher in calories, pairing a resonable portion size with a side salad will provide adequate nutrients without overdoing the calories (I would reccomend getting 6-8 servings from this casserole dish).

Cheesy Tuna Noodle Casserole
This dish contains:
-Tuna (great source of omega 3 fatty acids)
-Whole wheat noodles and whole grain bread crumbs (good source of fiber and B vitamins)
-Peas (good source of fiber, vitamin C, vitamin K and carotenoids)
-Skim milk and cheese (good source of calcium and vitamin D)
  • 3 cups of medium whole wheat elbow noodles
  • 1/2 cup of chopped onions
  • 1/4 cup butter
  • 1/4 cup all-purpose flour
  • 2 1/4 cups skim milk
  • 12oz can of chunk or albacore tuna, drained
  • 1 cup of part-skim mozzarella or low-fat milk cheddar cheese, shredded
  • 1/2 cup whole grain bread crumbs


  • Preheat over to 375F
  • Cook noodles according to the directions on the package; drain noodles and pour into a greased, 1.5 quart casserole dish.
  • For the sauce, you will make a traditional white sauce: melt the butter in the pan and cook onions. Add flour and any desired seasonings (salt, pepper, Italian, etc…). Once the fat and starch are completely Incorporated, remove from heat and slowly add the milk, continuously stirring to preventing lumps from forming. Once incorporated, return to heat and stir to thicken for 1-3 minutes. This is a traditional white sauce (you could use this for Alfredo or any cream sauce you may like to make; just add the necessary seasonings).
  • Turn off heat and add cheese; stir until fully incorporated (now you have a traditional cheese sauce…great for dipping chips in!).
  • Add peas and tuna to the sauce and stir until evenly distributed.
  • Add the sauce to the noodles and mix completely.
  • Top with bread crumbs and any additional seasoning desired.
  • Bake 30-35 minutes, or until bread crumbs are a light golden brown and the center is fully heated. Let stand 5 minutes before serving.

*original recipe derived from (with multiple alterations).

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Posted by on May 12, 2008 in Casserole, Fish


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