Linguine with tuna sauce

An authentic Italian pasta dish, perfect for a relaxed snack with friends. This linguine with tuna sauce recipe combines the flavor of delicate pasta with a rich and hearty tuna sauce. Made with simple but delicious ingredients, this dish is easy to prepare and is sure to impress. The al dente linguine is coated in a delicious sauce made from canned tuna, garlic, onions and tomatoes, creating a delicious combination of flavors and textures. Whether you’re hosting a casual gathering or just in the mood for a comforting meal, this linguine with tuna sauce is a must-try for any pasta lover.

Ingredients

4 tbsp extra virgin olive oil
3 tablespoons fresh flat-leaf parsley, chopped
2 cloves of garlic, finely chopped
1 red chili pepper, deseeded and finely chopped
1 cm fresh ginger, peeled and finely chopped
450g cream tomatoes (passata)
2 x 200g cans of tuna in olive oil, drained and cut into flakes
375g linguine

Preparation steps

Prepare sauce:
1. Heat the oil in a medium pan.
2. Add 2 tbsp parsley, garlic, chilli and ginger and fry for a few minutes until slightly softened.
3. Add the tomatoes and cook for a few more minutes.
4. Fold in the tuna and season the sauce generously.
5. Let the sauce simmer for 10 minutes.

Cook pasta:

Meanwhile, cook the pasta for 8-10 minutes, or as directed on the package.
Drain and return to the pan.
Pour the tuna sauce into the pasta and mix well.
Sprinkle the remaining parsley on top.
Divide between four bowls and serve.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
615	20g	3g	78g	2g	3g	35g	1.2g

Equipment and tools

Big pot
wooden spoon
Knife
cutting board
tin opener
Sieve

Allergen information

This recipe for linguine with tuna sauce contains the following allergens:

Fish (tuna)

Storage and leftovers

How to properly store and handle leftover linguine with tuna sauce:

Allow the dish to cool to room temperature.
Transfer remaining portion to an airtight container.
Refrigerate within 2 hours of cooking.
Use within 3-4 days.

Health Benefits of Linguine with Tuna Sauce

Linguine with tuna sauce is not only a delicious dish but also offers several health benefits. This article explains the nutritional value and benefits of the key ingredients in the recipe.

1. Extra virgin olive oil

The recipe calls for 4 tablespoons of extra virgin olive oil. This oil is rich in monounsaturated fats, which are considered heart-healthy fats. It helps reduce inflammation, lower blood pressure and improve cholesterol levels. Additionally, olive oil is full of antioxidants that protect the body’s cells from damage caused by harmful free radicals.

2. Fresh flat-leaf parsley

With 3 tablespoons of fresh flat-leaf parsley, this dish provides a good amount of vitamins A, C, and K. Parsley also contains flavonoids, which have been linked to reducing the risk of certain cancers and improving heart health. It is also a natural diuretic that supports kidney function and reduces fluid retention.

3. Garlic

The recipe includes garlic with 2 finely chopped cloves. This aromatic ingredient not only adds flavor but also offers various health benefits. Garlic has been studied for its potential to boost the immune system, lower blood pressure, and improve cholesterol levels. It is also believed to have anti-inflammatory and antibacterial properties.

4. Red chili

The addition of 1 deseeded and finely chopped red chili gives the dish a special flavor while providing health benefits. Chili peppers contain capsaicin, a compound known for its pain-relieving and anti-inflammatory effects. It can also boost metabolism, aid weight loss, and improve digestive health.

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5. Fresh ginger

The recipe contains 1 cm of fresh ginger, which gives the sauce a subtly spicy and warm taste. Ginger is known for its potential to relieve nausea, reduce inflammation, and aid digestion. It is also rich in antioxidants and has antimicrobial properties.

6. Creamed tomatoes (passata)

The 450g of creamy tomatoes used in the recipe contribute to the rich flavor of the sauce and provide important nutrients. Tomatoes are an excellent source of vitamins A, C and K, as well as potassium and lycopene. Lycopene is an antioxidant that may help protect against certain cancers and promote heart health.

7. Tuna in olive oil

The dish consists of 2 x 200g cans of tuna in olive oil. Tuna is a lean source of protein and provides essential omega-3 fatty acids, which are beneficial for heart health. Omega-3 fatty acids are associated with reducing inflammation, improving brain function, and promoting healthy skin.

8. Linguine

The recipe calls for 375 g of linguine, a type of pasta made from durum wheat semolina. Although pasta is often considered high in carbohydrates, it can be part of a balanced diet. The key is to control portions and combine them with nutrient-dense ingredients, as shown in this recipe.

In conclusion, linguine with tuna sauce is not only a tasty but also a nutritious dish. The combination of extra virgin olive oil, fresh herbs, garlic, chili, ginger, tomatoes and tuna offers a range of health benefits. So why not enjoy this tasty and healthy meal?