The Italians call this dish ‘Pasta al Tonno’ – Pasta with Tuna. This is one of the tastiest and best recipes ever for a healthy tuna spaghetti sauce. However, this is one of those recipes that can easily be dismissed as it is so quick and easy to make. You know what they say, ‘the simple things in life are often the best’, and in this case it is definitely true.
Mediterranean diets are considered very healthy due to the inclusion of lots of seafood, vegetables and, of course, olive oil. Contrary to popular belief, the pasta element in that diet is very healthy as well, as most good pasta is made from durum wheat. Now, durum wheat is no ordinary wheat. It is also referred to as ‘semolina wheat’, an excellent source of complex carbohydrates and is low-GI as well.
With only a few ingredients from your pantry and fridge, you can whip this dish up in around 30 minutes or less. You get to decide on the amount of olive oil you wish to include, for a low-fat version of this sauce, use tuna in brine or spring water, and only use a tablespoon or two of oil. This recipe makes quite a lot of sauce, simply freeze any leftovers for another quick and healthy meal.
Here’s what you will need:
425g Tinned Tuna
2 x 800g Can Crushed Tomatoes
3 to 4 Anchovy Fillets (optional)
Bunch of Parsley
¼ Cup Olive Oil (use less for low-fat version)
500g Packet Spaghetti
Here’s how to make it:
Dice onions, grate carrot, sautee in olive oil, when onions are transparent add anchovies if you’re using them. You don’t actually taste the anchovies in the finished sauce, but it adds a certain depth of flavour.
Add Chopped Parsley. Then add Tuna and sautee for a few minutes.
Add Crushed Tomatoes and cook on low heat until you see a little of the oil rising to the top of the sauce.
In the meantime:
While the sauce is cooking – Cook Spaghetti according to packet instructions.
Serve the sauce over the spaghetti and enjoy!
Once you’ve tried this sauce, I hope it will become one of your best recipes ever as well.
Quick Tip: All good Italian tomato based sauces need to be cooked until the tomatoes ‘curdle’ and some of the oil separates and rises to the top – then you know it’s done.
One More Tip: In case you were wondering where the grated parmesan went – It is not usual to have parmesan cheese on seafood based pasta sauces.