Tuna pasta

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Introduction

Tuna pasta is my go-to quick dinner solution. It’s easy, healthy and so satisfyingly filling. This recipe makes enough for two people but can easily be doubled if you’re feeding the whole family. If tuna isn’t your thing, you can swap it out for any other type of fish (cod or salmon work well) or simply leave it out altogether if you’re not a seafood fan!

Ingredients

• 400g/14¼oz pasta
• 1 tsp salt for boiling water
• 1 tbsp olive oil
• 1 onion, finely chopped
• 3 garlic cloves, crushed
• 400g/14½oz can chopped tomatoes (400g/14½oz drained weight) – you can use a tin of cherry tomatoes if you prefer but they’ll make the sauce a bit more watery so I’d recommend using normal tins instead. You can also use fresh ones that have been chopped up into smaller pieces and seasoned with salt and pepper.
• 300ml/10½fl oz water

400g/14¼oz pasta

• Cook the pasta in the boiling water with 1 tsp salt and 2 tbsp olive oil for 15 mins, or according to pack instructions. Drain well and set aside.
• Meanwhile, heat 1 tbsp olive oil in a large frying pan over a medium-low heat, then add the onion and cook for 10 mins until softened but not browned. Stir in the garlic for 30 secs until fragrant then stir through the chopped tomatoes and simmer for 5 mins until thickened slightly – season with salt & pepper if needed (you might need to add more seasoning as its best to taste before serving).

1 tsp salt for boiling water

Salt is added to boiling water to add flavour, but it can also be used in other ways. If you want your pasta to taste delicious and have the right texture, salt the water when you boil it. By adding a teaspoon of salt per litre of water (or quart), your pasta will cook better and taste more delicious.

Salt also increases the boiling point of water—which means that it helps us cook certain foods like pasta quicker!*

Why does this matter? Well, if there isn’t enough salt in the pot for whatever reason (maybe someone accidentally dropped a clump into their soup or something), then it’ll take longer for things like spaghetti or macaroni noodles etcetera etcetera…

1 tbsp olive oil

1 tbsp olive oil

Tuna pasta is a good source of omega-3s and healthy fats, which are important for your heart, skin, and hair. Olive oil has been shown to have antioxidant properties that can help prevent certain diseases, like cancer and diabetes.

1 onion, finely chopped

• Chop the onion into small pieces and place in a bowl.
• Add the olive oil, salt, pepper and vinegar and mix well with your hands until all of the onions are coated in oil, salt, pepper and vinegar. You may find it easier to do this if you use your hands as opposed to using tongs or a fork; this way you can really get an even coating on every piece of onion!
• Place onions on baking sheet lined with parchment paper (optional). The parchment paper will help keep them from burning when they go under the broiler later on in step 4!

3 garlic cloves, crushed

Garlic is a healthy, tasty addition to many dishes. It’s good for you, too! Garlic contains manganese and vitamin B6, which are important for your body to function properly.

To crush garlic, place it on a cutting board and use the flat side of your cleaver to smash the garlic lightly until it’s crushed but not completely smashed into a paste. Then, you can use the edge of your knife blade or the tip of your chef’s knife to further chop up the garlic before using in this recipe or any other dish that calls for chopped or minced garlic (like our Creamy Tomato Basil Soup).

400g/14½oz can chopped tomatoes

• Drain the tuna, then place it in a food processor with half of the chopped tomatoes (about 200g/7oz).
• Add 1 tbsp dried oregano and 1 tsp crushed chilli flakes – plus seasoning to taste if you like.
• Blend until smooth, then pour into a saucepan over medium heat and add the remaining chopped tomatoes (200g/7oz).

300ml/10½fl oz water

1 cup of water is equivalent to 10½ fluid ounces, or 300 milliliters (ml), so you can use this ratio to convert cups into other units of volume measurement.

100g/3½oz frozen peas

Frozen peas are a good option for this recipe. They’re cheap, they’re easy to store, and they’re just as healthy as fresh peas. Frozen peas are frozen at the peak of their freshness, so they’ll taste just like the ones you buy from your local grocery store.

1 x 340g/12oz can tuna chunks in spring water, drained and flaked into large pieces (see tip)

1 x 340g/12oz can tuna chunks in spring water, drained and flaked into large pieces (see tip)

Preheat the oven to 180C/350F/gas 4.

Heat a little oil in a frying pan over medium heat. Add the onion and cook for 5 minutes until softened. Stir in the garlic and cook for 1 minute more. Tip into a large bowl with any juices left behind in the pan and add all remaining ingredients apart from pasta and salt flakes (if using). Mix well to combine then season to taste with salt flakes or ground black pepper if you like your pasta spicy!

juice of ½ lemon or 2 tbsp white wine vinegar

If you don’t have lemon juice on hand, don’t worry! You can substitute it with lime juice or even vinegar. Vinegar will add a slightly different flavor to the dish—and if you use white wine vinegar, it will give the dish a little bit of an Italian flair.

2 tbsp chopped fresh parsley, to serve (optional)

• Cook the pasta in a large saucepan of boiling water for 10 minutes or according to the packet instructions. Drain well, return to the pan and stir in half of the lemon juice, then season with salt and pepper.
• Meanwhile, heat 1 tbsp olive oil in a frying pan over a medium heat. Add the garlic and cook for about 30 seconds until just beginning to brown at the edges; do not let it burn. Add the remaining lemon juice, parsley stalks (if using), tuna and rocket leaves (if using). Season with salt and pepper and toss gently together for 1 minute until heated through – if necessary add some more oil or water if it looks dry.
• Stir through most of your basil leaves (reserving some to garnish) then remove from the heat immediately so that they don’t darken too much before serving. Add cooked pasta into this mixture along with any juices which have pooled around it on one side of your frying pan – toss together quickly so that everything is coated evenly with dressing ingredients

Method

To make the tuna pasta, bring a large pan of salted water to the boil. Add the pasta and cook according to the packet instructions until al dente. Drain well, then return it to its cooking pot.

Heat some olive oil in a frying pan over medium-high heat and add thinly sliced garlic and red pepper flakes (if using). Cook for 30 seconds or so until fragrant, then add drained tuna chunks and stir them around gently so they don’t break up too much. When they’re lightly browned on both sides, take them out with a slotted spoon onto some paper towels – this will help remove excess oil before adding back into the pasta dish later on!

Bring a large pan of salted water to the boil and add the pasta. Cook according to the packet instructions until al dente. Drain well. Meanwhile, heat the oil in a frying pan and fry the onion over a medium heat until soft, but not coloured. Add the garlic and cook for one minute more. Add the tomatoes and water. Bring to the boil, then simmer gently for 15 minutes until thickened slightly. Stir through the peas and tuna chunks, then add half of the lemon juice or vinegar (or more if you prefer). Season with salt and freshly ground black pepper. Toss the pasta through the sauce and sprinkle with parsley (if using) to serve.

Place the pasta in a large pan of salted water, bring to the boil and cook according to the packet instructions until al dente. Drain well. In a frying pan, heat 2 tablespoons of oil over a medium heat, then fry the onion for about 5 minutes until soft but not coloured. Add the garlic and cook for another minute or so before stirring in the tomatoes and water. Bring to a boil and simmer gently for 15 minutes until thickened slightly.

Stir through the peas, tuna chunks and lemon juice or vinegar (or more if you prefer). Season with salt and freshly ground black pepper before tossing with your cooked pasta to serve. Sprinkle with parsley (if using) – we chose basil instead!

Conclusion

Tuna pasta is a quick and easy dish that’s perfect for families. It tastes delicious, but it can also be made in advance and served cold.