Fresh n' healthy tuna pasta recipeSTEPS 5 INGREDIENTS 7 TIME 35 MINS
The pasta provides slow energy-releasing carbs, the tuna is packed with protein and brain-friendly Omega 3 oils, and the tomato in this tuna pasta recipe’s sauce helps avoid cancer - because tomato includes loads of lycopene. So if you’re a gym-loving exercise bunny, try this dish after you work out – it should do the trick nicely. You’re only looking at half hour to make this fresh feast, because as Marisa puts it - it’s ready “veloce veloce” (quick quick). And of course, because it’s included here, you know this summery dish is unchallenging to make; you just mix some ingredients, make the sauce, boil the pasta, mix it all together, and plop a sprig of parsley on top. Serves 2 Ingredients: (For a printable PDF shopping list click here, or right-click this link and choose 'Save target/link as' to save the list for later.)
400g/14oz can of plum or chopped tomatoes 15g/0.5oz (20 stalks) of fresh parsley (or coriander if you prefer) 200g/7oz short pasta (fusilli/orechiette etc.) 2 cloves of garlic (or 1 if you're less keen) Extra Virgin Olive Oil Salt Optional: Tomato paste/purée (recommended) Optional: Dried chili peppers/flakes or black pepper Equipment Frying pan (ideally deep with lid) Large pan/skillet (for boiling pasta) Colander/sieve Mixing bowl Optional: Garlic crusher (this crusher Timings Preparation: 5 mins Cooking: 30 mins Overall: 35 mins STEP 1 – First, we prepare: - Peel garlic cloves and chop off ends. Very finely chop one clove (or pass through garlic crusher), then drop in a mixing bowl. Quarter second clove for later. - Wash parsley and remove leaves. Chop these roughly and throw half of them in the mixing bowl.
- Drain tuna and add to mixing bowl with chopped garlic.- Use fork to break tuna into small pieces, then thoroughly mix. - Boil a kettle or two of water (2 – 2.5 litres), pour in a large pasta pan on a medium heat with two handfuls of salt. Keep hot for later. STEP 2 – Cover half base of a frying pan in oil and put on medium heat hob. When hot, add quartered garlic clove and second batch of parsley. Fry until garlic turns golden (roughly 4-5 mins). When golden, throw garlic chunks away if you don’t like crunching these. STEP 3 – Add tin of tomatoes (and juice) to the frying pan, plus 2 teaspoons of salt and squirt of optional tomato paste (for stronger tomato flavour). Cover if possible and fry for 4-5 minutes. If using plum tomatoes, they will now have softened, so break apart with a fork. Uncover pan and cook sauce for another 10-15 mins, stirring regularly, until most of liquid has evaporated. Tip: Taste sauce after 10 mins. Taste sour? If so, sprinkle in small pinch of sugar (this removes the remaining acidity). When sauce is done, keep warm on a minimum heat hob. (Don't worry, because this tuna pasta recipe is so quick and easy it won't be sat there long.) STEP 4 – When your pan of pasta water is boiling, throw in pasta and cook as per packet’s instructions (usually 10 mins). (Note: In the example here, I used fusilloni – a larger version of fusilli that’s great for catching chunky sauces like the one here.) STEP 5 – When pasta is ready, drain. - Spoon pasta into tuna-filled mixing bowl, pour sauce on top and gently stir through. - Add a pinch or two of black pepper or dried chili flakes – as you like (not essential). Done! To serve: Serve in classic Italian pasta bowls with a ‘sprig’ (small piece) of parsley on top.
On the wine front, choose a clean white bottle such as Pinot Nero (or Pinot Grigio such as this recommended bottle Buon appetito! Related Tuna Pasta Recipe Facts: - Tomato sauces for fish pasta generally use garlic but not onion (and vice versa for meat sauces) - Parsley is a good ingredient for such dishes because this herb counteracts the odor of the garlic (meaning the next person you talk to after eating it won’t get a strong waft of garlic when you talk!).
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