Low Fodmap Tuna Mornay

Serves: 4
Prep time: 
Cook time: 
Total time: 
  • 4 green ends of spring onion chopped (save some for garnish)
  • ¼ teaspoon of hing (asafoetida powder)
  • 2 tablespoons of butter
  • 2 tablespoons of rice flour
  • Lactose free milk to make up 300ml with tuna liquid
  • ½ cup grated cheddar
  • ¼ cup grated parmesan
  • 1 large can of tuna in springwater or brine (liquid saved)
  • 1 tablespoon chopped fresh parsley plus garnish
  • 1 tablespoon lemon juice
  • pinch of paprika
  • salt and pepper to taste
  • Brown rice and veges to serve
  1. Melt butter in a medium pan and lightly fry the spring onion and hing.
  2. Remove pan from heat and stir in the flour, then return to low heat for a few minutes.
  3. Remove pan from heat again and gradually stir in the milk and tuna juice mixed, then return to the heat and stir until it becomes a white sauce by boiling and thickening.
  4. Add the cheese and stir until its melted.
  5. Add drained and flaked tuna, parsley, lemon juice and paprika. Stir until well combined and heated through. Season to taste.
  6. This can be served as is with rice or / and veges.


Author: admin

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