We have this often. It's a great weeknight meal, quick and real tasty. Similar to quiche but less rich, and no pastry (saving a few calories). We had these little patties (made in a muffin pan), but you can also just make one large one and cut into wedges (remember to cook longer till set).
We had it with a side salad, but I would usually add a baked potato (or veggies) on the side.
2 tins tuna
1 onion, finely chopped
1 tablespoon lemon juice
2 cups (500ml) milk
2 tablespoons flour
1 teaspoon dry mustard
salt and pepper, to taste
2 cups low-fat grated cheese
grated rind of 1 lemon - optional
2 tablespoons chopped parsley - optional
Preheat oven to 180 deg C. Spray muffin pan with non-stick spray.
Whisk the wet ingredients. Add flour and whisk again. Add the balance of the ingredients, with 3/4 of the cheese. Pour into your pans. Add a sprinkling of the remaining cheese over the top (can omit this part). Bake for 30-35 minutes till golden. Cool slightly and tuck in.