Tuna pasta, after testing this recipe there is no excuse for not eating healthily, even if you have little time! If you stick to the recipe, this dinner has less than 400 kcal.
Several dishes with pasta and seafood:
Pasta Vongole
Pasta with mussels in wine and cream sauce
Here you will find dinner tips on all my pasta dishes:
Pasta
🍷 Wine tips
Vermentino: Tuna pasta with tomato and herbs pairs beautifully with a fresh Vermentino from Sardinia or Tuscany, with fruity acidity and a light bitter note that perfectly complements the tuna. Pinot Grigio or a dry Provence Rosé are equally fine.
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Tips and variations
- Use tuna in oil rather than in water for a richer flavour and better texture in the sauce.
- Add the tuna at the end and fold in gently to keep some texture and avoid breaking it up too much.
- Squeeze over plenty of lemon juice and add chopped parsley just before serving for a fresh flavour that lifts the whole dish.
Tuna pasta
Simple tuna pasta ready in 20 minutes. Low in calories and tasty.
Ingredients
Instructions
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Bring water to a boil for the pasta.
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While the pasta cooks, prepare the garlic, parsley, tuna and lemon.
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When the pasta is almost done, take a frying pan large enough for the pasta and pour in the oil.
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When the oil is hot, add the garlic and let it cook for about 30 seconds. Stir in tuna, lemon juice and parsley. Add a few tablespoons of pasta water.
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Let it warm through and add the pasta.
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Serve with lemon zest. (Parmesan is traditionally not served with fish, but if you like it, go for it!)
Notes
Tips: Use good quality tuna in olive oil. It makes a real difference to the final dish.
Storage: Best eaten immediately. Keeps in the fridge for 1 day.
FAQ: Use spaghetti, linguine or penne. All work well with this sauce.
Nutrition per serving
- Calories
- 467 kcal
- Carbohydrates
- 54 g
- Protein
- 21 g
- Fat
- 18 g
- Saturated fat
- 3 g
- Polyunsaturated fat
- 3 g
- Monounsaturated fat
- 11 g
- Cholesterol
- 7 mg
- Sodium
- 148 mg
- Potassium
- 266 mg
- Fiber
- 2 g
- Sugar
- 2 g
Nutrition values are estimates.
Frequently asked questions
Yes, seared fresh tuna steaks add a premium feel to tuna pasta. Sear them in a hot pan for 2 to 3 minutes on each side so they stay slightly pink inside, then fold the fish into the sauce at the end. Canned tuna in olive oil is the more common and convenient choice with a richer flavour compared to tuna packed in brine.
Capers, black olives, cherry tomatoes and red chilli are classic additions. A small knob of butter stirred into the sauce at the end adds extra richness and shine. Fresh parsley or basil on top finishes the dish.
Tuna is a good source of protein, rich in omega-3 and low in saturated fat. A portion of tuna pasta made with wholemeal pasta is a nutritious and filling meal. Choose tuna in spring water for an even healthier option.
Tuna pasta tastes best straight after cooking. The sauce can be made a few hours ahead and gently reheated, then mix in freshly cooked pasta just before serving.
Spaghetti is the classic choice for tuna pasta, but penne, rigatoni, and linguine all work well. The key is to use a pasta that can hold the light olive oil-based sauce without becoming soggy.
Reserve a cup of pasta cooking water before draining. Add it gradually while tossing the pasta with tuna and olive oil to create a light emulsified sauce that coats the pasta evenly.