This is one of my favourite ways to jazz up a tin of tuna, and it’s truly delectable.
Tuna Puttanesca Pasta
A healthy lunch time option that takes the blandness out of a tin of tuna
-1 tin tuna in water and drained
-1/2 tbsp olive oil
-1 tsp dried chili flakes
-1 minced garlic clove
-1 tsp capers
-1/2 cup Passata (or 1/2 tin tomatoes)
-3-4 pitted black olives (broken up)
-50g wholewheat pasta
1.Boil salted water for pasta and cook pasta according to package instructions.
2.Heat oil on medium heat and add dried chillis, sauté for 1 min and add garlic, cook for another minute and add capers and the anchovy.
3.Sauté for about 1-2 minutes until the anchovy has “melted away”.
4.Add tuna. Heat through.
5.Add passata or tomatoes.
6.Bring to a gentle simmer for about 5 minutes or until reduced a little.
8.Drain pasta and add to tuna mixture.
Calories: Approx 409 calories, 33,7g protein, 39.5g carbs and 12g fat.
You can play around with the amount of tuna and/or pasta used. For example half the tuna and use 35g of pasta for a lighter meal.