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Light Tuna & Rice Summer Casserole - Fresh, Simple, and Satisfying

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 cups cooked rice (white jasmine, basmati, or brown)
  • 2 cans (5 oz each) light tuna in water, drained and flaked
  • 1 cup plain Greek yogurt (2% or whole milk)
  • 1/4 cup mayonnaise (optional for richness)
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon Dijon mustard
  • 1 lemon, zested and juiced (about 2–3 tablespoons juice)
  • 1 small red onion or 3 green onions, finely chopped
  • 1 bell pepper, finely diced (red, yellow, or orange)
  • 1 cup cherry tomatoes, halved
  • 1 small zucchini, grated and squeezed dry
  • 1/2 cup frozen peas, thawed
  • 2 cloves garlic, minced
  • 1/2 cup grated Parmesan or Pecorino Romano
  • 1/4 cup fresh parsley, chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • Salt and freshly ground black pepper, to taste
  • 1/2 cup panko breadcrumbs (optional topping)
  • 2 tablespoons chopped fresh basil or dill (optional garnish)

Method
 

  1. Prep the oven and pan: Preheat the oven to 375°F (190°C). Lightly grease a 9x9-inch or 2-quart baking dish with olive oil.
  2. Make the creamy base: In a large bowl, whisk the Greek yogurt, mayonnaise (if using), olive oil, Dijon mustard, lemon zest, and lemon juice until smooth. Season with a pinch of salt and pepper.
  3. Add aromatics and seasonings: Stir in the garlic, oregano, smoked paprika, and half of the Parmesan. Taste and adjust salt and pepper. It should taste bright and lightly tangy.
  4. Fold in the mix-ins: Add the cooked rice, tuna, onion, bell pepper, zucchini (squeezed well), peas, cherry tomatoes, and parsley. Gently fold until everything is evenly coated and distributed.
  5. Assemble the casserole: Spoon the mixture into the prepared baking dish, smoothing the top. Sprinkle the remaining Parmesan over the surface.
  6. Optional crunchy topping: Mix the panko with a drizzle of olive oil and a pinch of salt. Scatter evenly over the top for a light, crisp finish.
  7. Bake: Bake for 18–22 minutes, until the casserole is heated through and the top is lightly golden. Avoid overbaking to keep it moist and light.
  8. Finish and serve: Let it rest for 5 minutes. Garnish with fresh basil or dill. Serve warm or at room temperature with a simple green salad or cucumber ribbons.