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Tuna Pomodoro
From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe to EatingWell Magazine Today!
Inspired by the Italian dish spaghetti al tonno e pomodoro, this quick and healthy pasta became a staff favorite at EatingWell. If you keep canned tuna and whole-wheat pasta on hand, you'll do what we did: return to this quick meal again and again.
4 servings, about 1 cup each
Active Time:
Total Time:
Nutrition Profile
Low cholesterol | Low saturated fat | Low sodium | Heart healthy | High fiber |
View Our Nutrition Guidelines »Ingredients
- 8 ounces whole-wheat spaghetti
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon minced garlic
- 2 anchovies, minced (optional)
- 1/4 teaspoon crushed red pepper, or to taste
- 1 28-ounce can diced tomatoes
- 1 6-ounce can chunk light tuna, drained and flaked (see Note)
- 2 tablespoons thinly sliced fresh basil
Preparation
- Bring a large pot of water to a boil. Cook spaghetti, stirring occasionally, until just tender, 9 to 11 minutes or according to package directions. Drain.
- Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add anchovies (if using) and crushed red pepper and cook for 30 seconds more. Add tomatoes, reduce heat to medium and cook, stirring occasionally, for 8 minutes. Stir in tuna and cook until it is incorporated into the sauce and heated through, 2 minutes more. Divide the spaghetti evenly among 4 plates, top with sauce and garnish with basil. Serve hot.
Tips & Notes
- Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Nutrition
Per serving: 349 calories; 8 g fat (1 g sat, 6 g mono); 27 mg cholesterol; 50 g carbohydrates; 0 g added sugars; 22 g protein; 9 g fiber; 33 mg sodium; 139 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Magnesium (21% dv).
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 1 1/2 very lean meat, 1 fat
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Recipe Categories
- Servings
- 4
- Meal/Course
- Dinner
- Ease of Preparation
- Easy
- Main Ingredient
- Fish
- Type of Dish
- Pasta
- Main dish, fish/seafood
- Health & Diet Considerations
- High fiber
- Heart healthy
- Low sodium
- Low saturated fat
- Low cholesterol
- Total Time
- 30 minutes or less
- Style/Theme
- Quick (total 30 min. or less)
- Kid-friendly
- Comfort foods
- Budget
- Ethnic/Regional
- Mediterranean
- Italian
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