Spaghetti with Tuna & Tomato Sauce (Spaghetti al tonno e pomodoro)

January/February 1994

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Italian tuna packed in olive oil is a must for this pasta dish: the flavorful oil is drained from the tuna and used for cooking the sauce.

Spaghetti with Tuna & Tomato Sauce (Spaghetti al tonno e pomodoro)

Makes: 6 servings

Active Time:

Total Time:


  • 1 7-ounce can Italian tuna, packed in olive oil
  • 3 cloves garlic, finely chopped
  • 1 28-ounce can plum tomatoes
  • 1/2 teaspoon crushed red pepper
  • 1 pound whole-wheat spaghetti
  • 4 tablespoons chopped fresh parsley, divided
  • Salt & freshly ground pepper, to taste


  1. Drain tuna in a sieve set over a small bowl, squeezing to press out as much oil as possible (reserve the oil). Break up the tuna with a fork and set aside.
  2. Heat 1 tablespoon of the tuna oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, for 30 seconds. Add tomatoes with their juice and crushed red pepper; break up the tomatoes with a fork. Simmer over low heat until slightly thickened, about 15 minutes. Stir in tuna and set aside.
  3. Meanwhile, cook spaghetti in a large pot of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain it and return to the pot. Add the sauce and 3 tablespoons of parsley; toss to combine. Taste and adjust seasonings. Transfer to a serving bowl, sprinkle with the remaining 1 tablespoon parsley and serve immediately.


Per serving: 345 calories; 4 g fat (1 g sat, 1 g mono); 10 mg cholesterol; 62 g carbohydrates; 0 g added sugars; 20 g protein; 11 g fiber; 179 mg sodium; 288 mg potassium.

Nutrition Bonus: Iron (17% daily value), Magnesium (30% dv), Selenium (106% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 1 lean meat

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Total Time
30 minutes or less
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January/February 1994
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