Tuna Cauliflower Bake … or Fritters


Be sure that even non-lovers of cauliflower will be delighted …  Give it a try!



1 cauliflower, cut into large florets and lightly precooked





200 g solid tuna in oil or water, drained

For the béchamel sauce:  2 tablespoons butter
2 tablespoons flour
1 cup milk
Salt, pepper, nutmeg

4 tablespoons flour
4 eggs
A bunch of parsley, leaves finely chopped
1 cup grated parmesan or gruyère cheese
Salt and pepper


Preheat the oven to 180°C conventional.

Put a knob of soft butter on a piece of paper towel and butter your baking dish.  Set aside.




Season the cauliflower florets with salt and pepper and precook them a bit (6 min in the microwave with 3 tablespoons of water).  If you prefer, you can boil or steam them, but do not overcook them!  Set aside in a large bowl.



Prepare a béchamel sauce by melting butter in a small pan.  Add flour and cook together into a clumpy paste.

Add milk, whisking constantly, and season with salt, pepper, and nutmeg.



Cook until smooth, creamy, and lump free.  Set aside.








Add tuna in hearty chunks to the cauliflower–do not flake it.




Add flour.





Add slightly-whisked eggs and half the grated cheese.


Add béchamel sauce.




Add parsley, correct the seasoning, and mix well.


Transfer to baking dish and top with rest of grated cheese.

Bake for 50-60 min.  If required, you can broil it at the end for a few more minutes until it gets a nice crisp, golden crust.


It can be prepared in advance and served warm or cold, as a main or as a side dish.

Last time I served it warm with a simple chicory/celery/orange salad.  Just heavenly tasty!


img_5564*** Optional Cooking Procedure ***
Tuna Cauliflower Fritters
If you do not mind frying, you can prepare fritters with this same recipe, just omit the béchamel sauce.    Line a plate with paper towel.  Instead of baking the mix, heat a large non-stick frying pan (medium-high) and coat the bottom with vegetable oil.  Once the oil is shimmering, add tablespoons of mixture to make fritters, and cook them for 3 min on each side until golden brown and crispy.  Transfer fritters to the paper towel-lined plate.  Repeat the process with the remaining mixture.  These fritters are also great as an appetizer or snack.

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