Crispy-On-The-Top Tuna and Green Pea Casserole (Rocco Dispirito)
30 mins (prep 20, cooking 10)
13 ingredients
6 servings
This recipe is based on one of Rocco Dispirito’s from his book, Now Eat This! Diet. He says in its intro, “Who grew up eating tuna casserole? Raise your hands. That’s just about everybody. Okay, this is not your mother’s tuna casserole…nor does it use Tuna Helper. But it does taste just as wonderful – without losing any of its comfort-food flavor. I’ve wowed it up a bit with Dijon mustard, and I used whole wheat panko bread crumbs for that traditional crunchy topping. If you can’t find these particular bread crumbs, you can always toast leftover whole wheat bread and break it into crumbs with a rolling pin.” I made this the other night with French’s French Fried Onions because I was out of panko bread crumbs. We loved this dish and it has become a new staple dish for us. Per serving: 351 calories, 10g fat (5g sat / 1g mono / 0.5g poly), 64mg cholesterol, 589mg sodium, 34g carbohydrate, 6g fiber, 36g protein. This calculates to 9 WeightWatchers Points Plus value. He says you can save 31 calories per serving by omitting the peas. Before his update, the classic tuna casserole has 28 fat grams and 826 calories – thank you, Rocco! :)

Categories:  tuna , north-american , fish , comfort-food , taste~mood , time-to-make , novelty , celebrity , <-30-mins , weeknight , main-dish , casseroles , seafood , american , saltwater-fish ,
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Serving Size (77.43 g)
Servings 6
Amount per Serving
Calories 48.2 Calories from Fat 4.95
% Daily Value *
Total Fat 0.55g 5.04%
Saturated Fat 0.08g 2.25%
Trans Fat 0.0g %
Cholesterol 1.48mg 2.96%
Sodium 130.76mg 32.69%
Total Carbohydrate 6.02g 12.04%
Dietary Fiber 1.75 g 42.04%
Sugars 2.7 g %
Protein 5.09g 61.03%
Vitamin A 695.86IU% Vitamin C 6.14mg%
Calcium 44.19mg% Iron 0.64mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
nonstick cooking spray, reduced-fat sour cream, reduced-fat cheddar cheese, canned, albacore tuna, fresh ground black pepper