Italian · Lunch · Dinner
Pasta with Tuna and Tomato
Pasta al tonno
A quick Italian store-cupboard classic: whole-wheat spaghetti tossed in a garlicky tomato sauce with flaky tuna, salty capers and a little chilli heat. It is light and high in protein, and it comes together while the pasta cooks.
- Prep
- 10 min
- Cook
- 25 min
- Total
- 35 min
- Serves
- 4
Calories come from: Carbs 63% · Fat 14% · Protein 23%
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Ingredients
For 4 servings- 320 g (about 11 oz)Whole-wheat spaghetti
- 2 cans (about 240 g drained)Canned tuna in water, drained
- 1 can (400 g)Canned crushed tomatoes
- 1 tbsp14 gExtra virgin olive oil
- 3 cloves9 gGarlic, thinly sliced
- 1 tbsp9 gCapers, rinsed
- 1/2 tspRed chilli flakes (optional)
- 1/4 cup10 gFresh flat-leaf parsley, chopped
- 1 tsp, mostly drained away with the cooking water6 gSalt, for the pasta water (optional)
- 1/4 tspSalt, for the sauce
- 1/4 tspBlack pepper, ground
- 4 litres4,000 gWater
Steps
- 1
Bring the water to a boil in a large pot and add the salt for the pasta water.
- 2
Add the spaghetti and cook for about 10 minutes, or until al dente.
- 3
While the pasta cooks, warm the olive oil in a large frying pan over medium-low heat.
- 4
Add the garlic and chilli flakes and cook gently for 1 minute, until fragrant but not browned.
- 5
Pour in the crushed tomatoes and stir in the capers, the 1/4 tsp salt for the sauce and the black pepper.
- 6
Simmer the sauce for 10 minutes, stirring now and then, until it thickens slightly.
- 7
Break the tuna into flakes and stir it into the sauce. Heat for 2 minutes.
- 8
Scoop out about 1/2 cup of the pasta cooking water, then drain the spaghetti.
- 9
Add the spaghetti to the sauce and toss. Add a splash of the reserved cooking water if it looks dry.
- 10
Taste, then stir in most of the parsley and serve with the rest scattered on top.
Swaps, storage and make-ahead
Swaps
- Use regular white spaghetti instead of whole-wheat if that is what you have; just cook it to the time on the packet.
- Swap the canned tuna for drained canned salmon or cooked shredded chicken for a different protein.
- Replace the capers with a few chopped pitted black or green olives for a similar salty bite.
- For a gluten-free version, use a pasta labelled gluten-free and check that your canned tuna and tomatoes are labelled gluten-free too.
Storage
Refrigerate leftovers in an airtight container within 2 hours and eat within 3 to 4 days, reheating until steaming hot with a splash of water to loosen the sauce. Freezing is not recommended, as the pasta and tuna turn soft and dry.
Make ahead
Make the tomato sauce with garlic, chilli and capers up to 3 days ahead and keep it covered in the fridge. Reheat it until simmering, stir in the tuna, and toss with freshly cooked spaghetti.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenFish
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (1,251 g) | Per 100 g | |
|---|---|---|
| Calories | 402 kcal | 32 kcal |
| Protein | 24.7 g | 2 g |
| Carbohydrates | 67.2 g | 5.4 g |
| of which sugars | 6.6 g | 0.5 g |
| Fiber | 9.5 g | 0.8 g |
| Fat | 6.8 g | 0.5 g |
| of which saturated | 1 g | 0.1 g |
| Sodium | 539 mg | 43 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
