Name: Farfalle with Tuna, Lemon and Fennel
Prep time: 5 min
Total time: 30 min
Ingredients: 6 ounces dried whole grain farfalle (bow-tie) pasta; 1 (5 ounce) can solid white tuna (packed in oil); 1 Olive oil; 1 cup fennel, thinly sliced (1 medium bulb); 2 cloves garlic, minced; 0.5 teaspoon crushed red pepper; 0.25 teaspoon salt; 2 (14.5 ounce) cans no-salt-added diced tomatoes, undrained; 2 tablespoons snipped fresh Italian (flat leaf) parsley; 1 teaspoon lemon peel, finely shredded

Farfalle with Tuna, Lemon and Fennel

This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes.

EatingWell Test Kitchen

Updated on July 21, 2018

Prep Time:

5 mins

Additional Time:

25 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Healthy Aging Healthy Immunity Heart Healthy High Fiber High-Protein Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

6 ounces dried whole grain farfalle (bow-tie) pasta
1 (5 ounce) can solid white tuna (packed in oil)
1 Olive oil
1 cup fennel, thinly sliced (1 medium bulb)
2 cloves garlic, minced
½ teaspoon crushed red pepper
¼ teaspoon salt
2 (14.5 ounce) cans no-salt-added diced tomatoes, undrained
2 tablespoons snipped fresh Italian (flat leaf) parsley
1 teaspoon lemon peel, finely shredded

Directions

Cook pasta according to package directions, omitting salt; drain. Return pasta to pan; cover and keep warm. Meanwhile, drain tuna, reserving oil. If necessary, add enough olive oil to measure 3 tablespoons total. Flake tuna; set aside.
In a medium saucepan heat the 3 tablespoons of reserved oil over medium heat. Add fennel; cook for 3 minutes, stirring occasionally. Add garlic, crushed red pepper and salt; cook and stir about 1 minute or just until garlic is golden.
Stir in tomatoes. Bring to boiling; reduce heat. Simmer, uncovered, for 5 to 6 minutes or until mixture starts to thicken. Stir in tuna; simmer, uncovered, about 1 minute more or until tuna is heated through.
Pour tuna mixture over pasta; stir gently to combine. Sprinkle each serving with parsley and lemon peel.

Nutrition Facts (per serving)

356	Calories
14g	Fat
43g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 356
% Daily Value *
Total Carbohydrate 43g	16%
Dietary Fiber 9g	31%
Total Sugars 8g
Protein 17g	33%
Total Fat 14g	18%
Saturated Fat 2g	10%
Cholesterol 11mg	4%
Vitamin A 1061IU	21%
Vitamin C 21mg	23%
Folate 11mcg	3%
Sodium 380mg	17%
Calcium 51mg	4%
Iron 2mg	13%
Magnesium 62mg	15%
Potassium 226mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.