Tuscan Tuna & Whole-Wheat Spaghetti
A vibrant, pantry-friendly pasta that delivers a powerhouse of flavor and nutrition in under 30 minutes. Tender whole-wheat spaghetti is tossed with flaky, protein-rich tuna, sweet bell peppers, and bright peas in a garlic-infused olive oil sauce, finished with a zesty kiss of lemon and fresh herbs. This is the simple, satisfying weeknight meal you've been looking for.
Servings 4
Calories 565kcal
Ingredients
- 12 ounces 340g whole-wheat spaghetti
- 1/2 teaspoon fine sea salt plus more for pasta water
- 3 tablespoons extra virgin olive oil
- 6 cloves garlic thinly sliced
- 1 medium red bell pepper cored and thinly sliced
- 1 medium yellow bell pepper cored and thinly sliced
- 2 5-ounce cans tuna, packed in water, no salt added, drained well
- 1 ½ cups frozen sweet peas
- 1 tablespoon capers rinsed and drained
- 1 teaspoon dried oregano
- ¼ teaspoon red pepper flakes
- Freshly ground black pepper to taste
- Zest and juice of 1 large lemon
- ½ cup fresh flat-leaf parsley finely chopped
- 2 tablespoons fresh mint finely chopped
- ¼ cup 25g freshly grated Parmigiano-Reggiano cheese, for serving
Instructions
- Cook the Pasta: Bring a large pot of water to a rolling boil. Add a moderate amount of salt and the whole-wheat spaghetti. Cook according to package directions until al dente. Before draining, carefully reserve 1 cup of the starchy pasta water, then drain the pasta.
- Build the Aromatic Base: While the pasta cooks, heat the extra virgin olive oil in a large, deep skillet over medium heat. Add the sliced garlic and cook for 60-90 seconds, stirring constantly, until fragrant and just beginning to turn golden.
- Sauté the Peppers: Add the sliced red and yellow bell peppers to the skillet. Sauté for 5-6 minutes, tossing occasionally, until they are crisp-tender.
- Bloom the Flavors: Stir in the rinsed capers, dried oregano, and red pepper flakes. Cook for 30 seconds until fragrant.
- Unite the Elements: Add the drained tuna to the skillet, gently flaking it apart. Add the cooked pasta, frozen peas, lemon zest, and ½ cup of the reserved pasta water. Toss vigorously over medium heat for 2-3 minutes, until the peas are hot and a light sauce has formed.
- Add the Finishing Touches: Remove the skillet from the heat. Stir in the fresh lemon juice, chopped parsley, and mint. Season with the ½ teaspoon of sea salt and freshly ground black pepper. Toss one final time, adding another splash of pasta water if needed to reach your desired consistency.
- Serve: Divide the pasta among four bowls. Garnish each serving with 1 tablespoon of freshly grated Parmigiano-Reggiano cheese and serve immediately.
Notes
- The Power of Pasta Water: The starchy cooking water is essential for creating a silky sauce that coats the pasta perfectly. Don't skip this step.
- Control the Salt: Using no-salt-added tuna and rinsing the capers gives you full control over the dish's sodium content, allowing the fresh ingredients to shine.
- Herb Variations: Fresh dill or basil can be wonderful substitutes for the mint or parsley, depending on your preference.
Nutrition Facts
Per serving: approximate- Calories: 565 kcal
- Protein: 35 g
- Carbohydrates: 77 g
- Dietary Fiber: 13 g
- Total Sugars: 9 g
- Added Sugars: 0 g
- Total Fat: 14 g
- Saturated Fat: 2.6 g
- Sodium: 365 mg