Easy Mediterranean Pasta with Tuna and Tomatoes

Easy Mediterranean Pasta with Tunan and Tomatoes requires approximately 20 minutes from start to finish. This recipe makes 4 servings with 312 calories, 18g of protein, and 7g of fat each. For $1.28 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. 27 people were glad they tried this recipe. A mixture of oregano, canned tomatoes, extra virgin olive oil, and a handful of other ingredients are all it takes to make this recipe so yummy. It works well as a main course. It is a good option if you're following a dairy free and pescatarian diet. It is brought to you by Simple Nourished Living. Overall, this recipe earns an outstanding spoonacular score of 87%. If you like this recipe, take a look at these similar recipes: Mediterranean Tuna Pasta, Mediterranean Tuna Pasta, and mediterranean tuna pasta.

Servings: 4

Preparation duration: 20 minutes

 

Ingredients:

¼ cup brine-cured capers, drained

1 can (14 to 15 ounces) diced tomatoes with Italian seasonings, undrained

1 tablespoon extra virgin olive oil

1 tablespoons freshly squeezed lemon juice

2 teaspoons finely grated lemon zest

¼ cup pitted brine-cured black olives (like kalamata), quartered

1-1/2 teaspoons minced fresh oregano

½ cup roughly chopped fresh Italian (flat-leaf) parsley

Salt and pepper to taste

1 can (6 ounces) water-packed tuna, undrained

8 ounces fusilli (spiral) pasta (multigrain, whole wheat or gluten-free)

Equipment:

frying pan

Cooking instruction summary:

Cook pasta according to package directions, reserving ¼ cup of the pasta water before draining.In a large, heavy skillet, heat the olive oil over medium heat. Add the tomatoes with their juice, olives, capers, and the reserved pasta water.Bring the mixture to a gentle simmer and then stir in the pasta and tip in the tuna (liquid and all).Reduce heat to low and cook for another minute, stirring to combine and break up the tuna into bite-sized pieces.Stir in the parsley, oregano, lemon zest and lemon juice.Taste and add salt and pepper to taste and then toss again.

 

Step by step:


1. Cook pasta according to package directions, reserving ¼ cup of the pasta water before draining.In a large, heavy skillet, heat the olive oil over medium heat.

2. Add the tomatoes with their juice, olives, capers, and the reserved pasta water.Bring the mixture to a gentle simmer and then stir in the pasta and tip in the tuna (liquid and all).Reduce heat to low and cook for another minute, stirring to combine and break up the tuna into bite-sized pieces.Stir in the parsley, oregano, lemon zest and lemon juice.Taste and add salt and pepper to taste and then toss again.


Nutrition Information:

Quickview
311k Calories
17g Protein
6g Total Fat
45g Carbs
29% Health Score
Limit These
Calories
311k
16%

Fat
6g
10%

  Saturated Fat
1g
6%

Carbohydrates
45g
15%

  Sugar
6g
7%

Cholesterol
15mg
5%

Sodium
994mg
43%

Get Enough Of These
Protein
17g
35%

Vitamin K
133µg
127%

Selenium
30µg
44%

Fiber
7g
31%

Vitamin B3
5mg
28%

Vitamin C
21mg
26%

Vitamin A
911IU
18%

Vitamin B12
1µg
18%

Vitamin E
2mg
16%

Vitamin B6
0.3mg
15%

Iron
2mg
15%

Potassium
423mg
12%

Copper
0.23mg
11%

Manganese
0.23mg
11%

Phosphorus
96mg
10%

Magnesium
36mg
9%

Folate
28µg
7%

Calcium
65mg
7%

Vitamin B1
0.1mg
7%

Vitamin B2
0.1mg
6%

Zinc
0.66mg
4%

Vitamin B5
0.38mg
4%

Vitamin D
0.51µg
3%

covered percent of daily need
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Food Trivia

The earliest form of eating processed food occurred in early hunting cultures when the men who made a kill would be rewarded with a meal of the partially digested contents of the stomach of their prey.

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I want you more than a Hagen-Daas on a hot summer day.

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