Tuna casserole is a tremendously frugal meal — you can feed up to four people for less than $10! But frugal doesn’t have to mean boring and bland, and this recipe has great flavour.

You can substitute the tuna for another fish, if you prefer. I like bulking this up with cooked pasta (and occasionally use brown rice) and then serving it with a salad. It makes for a cheap and healthy family meal.

Serves 4

Ingredients

• 2 tbsp butter
• 1 brown onion, diced finely
• 1 tbsp plain flour
• 3/4 cup milk
• 1/2 cup cream
• 1/3 cup cheese, grated, plus extra for topping
• 1 cup broccoli florets
• 425g tuna in springwater, drained and flaked
• 1 tsp Worcestershire sauce

Method

1. Melt butter in frying pan, add onion and fry for approximately 3 minutes until soft. Add flour and constantly stir until mixed in.
2. Slowly add milk and cream, stirring until mixture thickens. Stir in cheese, broccoli florets, tuna, Worcestershire sauce and season with salt and pepper to taste.
3. Mix well until heated through, then top with grated cheese before serving.
4. Serve with a salad and pasta or rice.