Penne with strong tuna sauce

This quick, savory dinner is full of Mediterranean flavors. The star of the dish is the rich tuna sauce made from spicy capers, rich olive oil and a touch of garlic. Refined with al dente penne pasta, every bite impresses with a perfect balance of flavors.

Not only is this recipe a wonderful weeknight dinner option, but it also makes great leftovers. The deliciousness of the dish is retained and makes for a delicious lunch for the next day. The flavors meld even more, creating an even more satisfying meal.

Ingredients

  • 350g penne
  • 1 tbsp olive oil
  • 5 tbsp capers, drain, rinse and pat dry with kitchen paper
  • 185 g pitted black olives from the jar, drained and roughly chopped
  • Zest and juice of 1 lime
  • 2 x 200g cans of tuna in spring water, drained
  • 4 tbsp grated Parmesan
  • ½ small packet of basil, leaves picked off

Preparation steps

  1. Bring a large pot of salted water to the boil and cook the penne for 1 minute less than directed on the package.
  2. Drain, reserving a cup of cooking water and leaving the pasta in the colander.
  3. In the same pan you cooked the pasta in, heat the oil over medium-high heat.
  4. When hot, add the capers and stir until coated in oil.
  5. Once the capers begin to pop, reduce the heat and add the olives, lime zest and juice, and tuna.
  6. Stir and return the pasta to the pan with the reserved cooking water.
  7. Stir in parmesan and basil.
  8. Season with black pepper.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
537 14g 4g 64g 1g 7g 34g 2.1g

Equipment and tools

  • Large pot for cooking pasta
  • Colander for draining pasta
  • Pot for making tuna sauce
  • Grater for Parmesan cheese
  • Kitchen paper for drying capers

Allergen information

This recipe contains the following allergens:

  • Fish (tuna)
  • milk (parmesan)

Please note that this recipe may also contain traces of other allergens not listed above. For more information, see product labels or consult a doctor.

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. Make sure the bowl is completely cool before transferring it to the container. To reheat, simply heat in a pot or microwave until warmed through. The flavor can intensify over time, making it even more delicious!

The health benefits of penne with a rich tuna sauce

When it comes to healthy and filling meals, penne with rich tuna sauce is a dish that won’t disappoint. Not only is it delicious and easy to prepare, but it also offers numerous health benefits, making it an excellent choice for anyone looking to fuel their body with nutrient-dense ingredients.

Nutrient-rich pasta:

The star of this dish is the penne pasta, a versatile grain-based food that is a good source of energy. Penne is made from durum wheat semolina and is rich in complex carbohydrates, which are essential for maintaining optimal brain function and energy levels throughout the day. In addition, it is a great source of fiber, which promotes healthy digestion and reduces the risk of constipation.

Heart-healthy olive oil:

The recipe calls for olive oil, which is an important ingredient in the rich tuna sauce. Olive oil is known for its heart-healthy properties thanks to its high content of monounsaturated fats. These healthy fats have been linked to reducing the risk of heart disease by lowering levels of LDL cholesterol (also known as “bad” cholesterol) in the blood. In addition, olive oil is rich in antioxidants, which protect the body from harmful free radicals.

Protein-rich tuna:

The tuna in this dish is an important source of high-quality protein. Protein is crucial for building and repairing tissue, supporting muscle growth, and maintaining a healthy immune system. It also helps you feel full and satisfied, making it an excellent choice for anyone looking to control their weight or build muscle mass. Additionally, tuna is a great source of omega-3 fatty acids, which have been shown to improve heart health and reduce inflammation in the body.

Nutrient-rich basil:

The small packet of basil used in this recipe not only provides a boost of freshness, but also offers a number of health benefits. Basil is rich in vitamins A, K and C as well as essential minerals such as calcium and iron. Vitamin A promotes good vision and a healthy immune system, while vitamin K is essential for blood clotting and bone health. Vitamin C acts as a powerful antioxidant, supports the immune system and protects against cell damage. Basil also contains essential oils that are said to have antibacterial and anti-inflammatory properties.

Antioxidant-rich capers and olives:

Both capers and olives offer a variety of health benefits due to their antioxidant properties. Antioxidants help protect the body from oxidative stress caused by free radicals, which can lead to chronic diseases such as heart disease and cancer. In addition, capers and olives are low in calories and fat, making them a great addition to a balanced diet.

Final Thoughts:

Penne with a rich tuna sauce not only tantalizes your taste buds but also nourishes your body with a wealth of health benefits. From nutritious pasta and heart-healthy olive oil to protein-packed tuna and nutrient-dense basil, every ingredient in this recipe contributes to a well-rounded and satisfying meal. So, don’t try this delicious and healthy dish yourself and enjoy the benefits it brings to your overall well-being.

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