Good Catch Food’s delicious fish-free tuna stars in this Mediterranean tuna-less casserole adapted from a recipe from Martha Stewart’s website. We pumped up the protein and made this dish gluten-free by using chickpea pasta. The dish comes together in a matter of minutes with creamy sauce made with vegan parmesan, almond milk, and tapioca starch.
This delicious dish can be consumed guilt-free, knowing that you’re not contributing to fish cruelty like what we discovered at Cooke Aquaculture, which supplies salmon to Martha Stewart’s True North line. You can take action to protect fish by watching and sharing the illuminating video at COK.net/FishFarm.
2packagesGood Catch Fish-Free Tunaany variety will work
1large sweet bell pepperseeded and thinly sliced
2cupsplain unsweetended almond milkor plant milk of choice
1Tbsptapioca starchcorn or potato starch will also work
1/2cupvegan parmesan shredswe used Follow Your Heart brand
Cook pasta according to package instructions. Drain and set aside.
Heat a large skillet over medium-high heat. Add olive oil and minced garlic. Cook for about two minutes until it begins to sizzle and becomes fragrant. Add bell pepper, half of the scallions and oregano and sauté for an additional 3-5 minutes. Add in fish-free tuna and sauté for another 2-3 minutes until heated through. Remove from the heat and add to a dish and set aside.
In a small bowl add tapioca starch and 1 Tbsp of almond milk and mix until a thick smooth paste forms. Add remaining almond milk to skillet and bring to a simmer, stirring constantly to loosen any food particles from the surface of the pan. At tapioca starch paste and stir until evenly combined into liquid – it should begin to thicken after about a minute. Add vegan parmesan shreds and mix into liquid for about a minute - until evenly combined.
Add fish-free tuna, vegetable, and noodle mixture back into skillet. Stir until evenly coated with the parmesan sauce. Continue to heat for another 3-4 minutes until all ingredients are warmed through.
Top with remaining scallions and serve with a fresh salad or steamed vegetables.
Jessica Carter is the Vegan Food and Lifestyle Coach at Compassion Over Killing (COK), a national non-profit animal protection organization based in Washington, DC. Committed to making plant-based eating more accessible for all, she organizes and hosts cooking demos, develops online trainings and multimedia content for TryVeg.com, and coordinates collaborations with vegan influencers. Her recipes have been featured on FOX45 Baltimore, Let’s Talk Live, and Good Morning Washington.