Recipe: Healthy Tuna Lasagna

If you're looking for a practical, tasty, and balanced meal to include in your week, this tuna lasagna is the perfect choice. Rich in protein, easy to prepare, and full of flavor, it's ideal for those who work out and want to maintain a healthy diet, even on their busiest days.

🐟 Why choose tuna?

Tuna is an excellent source of lean protein and omega-3 fatty acids, essential for cardiovascular and muscle health. When combined with vegetables and a light lasagna base, it becomes a complete and nutritious meal.

🍴 Ingredients (for 4 servings)

For the filling:

• 2 cans of tuna ( 120 g each) natural (well drained)
• 1 chopped onion
• 2 cloves of minced garlic
• 1 grated carrot
• 1 grated courgette
• 200 g tomato pulp
• 1 tablespoon of olive oil
• Oregano, pepper and salt to taste

For the healthy béchamel sauce:

• 500 ml of unsweetened plant-based drink (or skimmed milk)
• 2 tablespoons of oat or whole wheat flour
• 1 tablespoon of olive oil or vegetable margarine
• Nutmeg, salt and pepper to taste

Others:

• Lasagna sheets (wholemeal or vegetable, if you prefer)
• Light or vegetable grated cheese (optional)

👩🍳 Preparation method

1. Prepare the filling

1. In a pan, sauté the onion and garlic in olive oil until golden.
2. Add the grated carrot and zucchini and cook for 5 minutes.
3. Add the tomato paste and tuna. Season with salt, pepper, and oregano.
4. Let it simmer over low heat for 10 minutes. Set aside.

2. Prepare the healthy béchamel

Option 1:

1. In a pan, heat the olive oil and add the flour.
2. Stir well and slowly add the vegetable drink, stirring constantly to avoid lumps.
3. Season with nutmeg, salt, and pepper. Let it thicken until you reach the desired consistency.

Option 2:

• 1 packet of béchamel sauce (500 ml) – preferably light or low-fat

3. Assemble the lasagna

1. In a baking dish, place a thin layer of béchamel, then lasagna sheets, tuna filling, and so on.
2. Finish with béchamel and, if you like, grated cheese on top.
3. Bake in a preheated oven at 180°C for about 25 to 30 minutes, until golden brown.

✅ Extra tips

• You can swap the tuna for salmon, shredded chicken, or legumes.
• The zucchini can be replaced with spinach or mushrooms.
• For the gluten-free version, use gluten-free lasagna sheets.

💪 Nutritional benefits

• Rich in quality protein (great for muscle recovery)
• Source of fiber (thanks to vegetables and whole-wheat pasta)
• Omega-3 from tuna (natural anti-inflammatory)

🧊 Conservation

This lasagna can be stored in the refrigerator for up to 3 days or frozen in individual portions for future meals.

👉 Try this recipe and share the results with the hashtag #TreinoEmCasa!