Tomato, Tuna & Caper Sauce

From EatingWell: January/February 1995 — Subscribe Now!

Lemon zest, capers and tuna lend a bright Mediterranean flavor to this simple marinara sauce. Serve over whole-wheat linguine.

4 servings, 2/3 cup each

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

Ingredients

2 cups marinara sauce
1/4 cup chopped fresh parsley
2 tablespoons drained capers, rinsed and chopped
1 1/2 teaspoons freshly grated lemon zest
1 6-ounce can water-packed chunk light tuna, drained and flaked (see Note)
Freshly ground pepper, to taste

Preparation

Combine marinara sauce, parsley, capers and lemon zest in a saucepan; bring to a simmer over medium heat and cook, stirring, for 1 minute. Stir in tuna and season with pepper.

Tips & Notes

Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light tuna, on the other hand, which comes from smaller fish—skipjack or yellowfin—is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples. (The chunk light tunas averaged 0.132 parts per million mercury content, while the white [albacore] tunas averaged 0.412 ppm.)

Nutrition

Per serving: 123 calories; 3 g fat (0 g sat, 1 g mono); 13 mg cholesterol; 11 g carbohydrates; 13 g protein; 2 g fiber; 705 mg sodium; 493 mg potassium.

Nutrition Bonus: Selenium (51% daily value), Vitamin C (27% dv), Vitamin A (16% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1 1/2 lean meat