Mediterranean Tuna Pasta is a harmonious blend of flavors that will transport you to the sunny coasts of the Mediterranean. This dish combines the simplicity of pantry staples with the vibrancy of fresh ingredients, creating a meal that’s not only delicious but also quick and easy to prepare. Whether you’re looking for a light and healthy lunch, a satisfying dinner, or a dish to impress your guests, this Mediterranean Tuna Pasta is the perfect solution.
With its rich flavors and nourishing ingredients, it’s a great example of the Mediterranean diet, known for its heart-healthy benefits and fresh, wholesome foods. The best part? It comes together in no time, making it ideal for busy weeknights or last-minute gatherings. Let’s dive into the ingredients and steps to create this delightful dish that will soon become a staple in your kitchen.
Why You’ll Love This Recipe
Quick and Easy: Perfect for busy weeknights or when you need a meal in a hurry.
Nutrient-Rich: Packed with protein, healthy fats, and vitamins from the tuna and fresh ingredients.
Flavorful: Combines the robust flavors of garlic, olives, and lemon with a rich tomato sauce.
Versatile: Works well with various types of pasta and can be customized with your favorite ingredients.
Mediterranean Diet: This dish exemplifies the Mediterranean diet, known for its heart-healthy benefits and emphasis on fresh, wholesome foods.
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Ingredients
Full ingredients, instructions, and photos in the recipe card at the end of post
Pasta:
1 lb spaghetti, linguine, or bucatini: Choose your favorite long pasta. The slightly thicker bucatini adds a delightful texture, while spaghetti and linguine are classic choices.
Save pasta water: Reserved pasta water is essential for helping the sauce adhere to the pasta and adding a silky finish.
Sauce and Toppings:
2 cans tuna in olive oil: High-quality canned tuna in olive oil is packed with flavor and healthy fats, making it a perfect protein source.
3 tbsp olive oil: Used for sautéing the garlic and adding richness to the sauce.
4-6 cloves garlic, coarsely chopped: Garlic adds a robust flavor and aromatic depth to the sauce.
1/4 white onion: Adds sweetness and texture to the sauce.
1/2 tsp crushed red pepper: Provides a gentle heat that balances the flavors without overpowering them.
2 tbsp tomato paste: Intensifies the tomato flavor and thickens the sauce.
⅓ cup white wine: This adds a subtle complexity to the sauce and helps to deglaze the pan.
28 oz can San Marzano whole tomatoes: These tomatoes are renowned for their sweetness and low acidity, making them perfect for a rich, flavorful sauce.
2 tsp fish sauce: Adds umami depth and enhances the overall savory profile.
3/4 cup black olives or kalamata olives: These add a briny, savory note that complements the tuna beautifully.
1 tsp dried oregano: A classic Mediterranean herb that adds earthy notes to the dish.
1/2 tsp salt: Enhances the flavor
1/4 tsp black pepper: Adds a kick.
1 tsp onion powder: Enhances the flavor.
Fresh parsley: Adds a fresh, herbaceous finish to the dish, making it vibrant and aromatic.
1 tbsp lemon zest: Fresh lemon zest brightens up the dish with a zesty citrus flavor.
Instructions
Full ingredients, instructions, and photos in the recipe card at the end of post
Cook the Pasta
- In a large pot of salted water, cook 1 lb of spaghetti, linguine, or bucatini according to package directions until al dente.
- Reserve 1 cup of pasta water before draining.
Prepare the Sauce
- In a large skillet, heat 3 tbsp of olive oil over medium heat.
- Add 4-6 coarsely chopped garlic cloves and sauté until fragrant, about 1 minute.
- Add in grated or finely diced white onion.
- Add in red pepper flakes and sauté for another 30 secs to 1 minute.
- Stir in 2 tbsp of tomato paste and cook down for 2-3 minutes.
- Pour in ⅓ cup white wine to deglaze the pan, scraping up any browned bits.
- Add 28 oz of San Marzano whole tomatoes, crushing them with your hands or a spoon.
- Add in oregano, salt, pepper, and 2 tsp of fish sauce.
- Let the sauce simmer for 10 minutes until thickens.
Combine Tuna and Sauce
- Drain and add 2 cans of tuna
- Stir in black olives.
- Mix well, trying to not break up the tuna and let the flavors meld for a few more minutes.
Toss the Pasta
- Add the cooked pasta to the skillet with the sauce.
- Toss to coat, adding reserved pasta water as needed to achieve a silky consistency.
- Add in the fresh cut parsley and lemon zest.
Garnish and Serve
- Transfer the pasta to a large bowl.
- Sprinkle with additional freshly chopped parsley.
- Serve immediately, garnished with additional lemon zest if desired.
Substitutions and Tips
Pasta: Substitute with whole wheat pasta for added fiber.
Protein: Swap tuna with canned salmon or mackerel.
Vegetarian Option: Use chickpeas instead of tuna for a vegetarian version.
Herbs: Try fresh basil or dill instead of parsley.
What to Serve With
Grilled Vegetables: Try my Basil Roasted Vegetables. Serve with a side of grilled zucchini, eggplant, or bell peppers for a complete meal.
Green Salad: A simple green salad with a light vinaigrette complements the pasta beautifully.
Garlic Bread: Crispy garlic bread is perfect for mopping up any extra sauce.
Mediterranean Tuna Pasta
Ingredients
Pasta
- 1 lb spaghetti linguine, or bucatini
- Save pasta water
Sauce and Toppings
- 2 cans tuna in olive oil
- 3 tbsp olive oil
- 4-6 cloves garlic coarsely chopped
- 1/4 white onion grated or diced
- 1/2 tsp crushed red pepper
- 2 tbsp tomato paste
- ⅓ cup white wine
- 28 oz can San Marzano whole tomatoes
- 2 tsp fish sauce
- 3/4 cup black olives or kalamata olives sliced in half
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tsp onion powder
- Fresh parsley
- 1 tbsp lemon zest
Instructions
Cook the Pasta
- In a large pot of salted water, cook 1 lb of spaghetti, linguine, or bucatini according to package directions until al dente.
- Reserve 1 cup of pasta water before draining.
Prepare the Sauce
- In a large skillet, heat 3 tbsp of olive oil over medium low heat.
- Add 4-6 coarsely chopped garlic cloves and sauté until fragrant, about 1 minute.
- Add in grated or finely diced white onion.
- Add in red pepper flakes and sauté for another 30 secs to 1 minute.
- Turn the heat to medium and stir in 2 tbsp of tomato paste and cook down for 2-3 minutes.
- Pour in ⅓ cup white wine to deglaze the pan, scraping up any browned bits. Reduce and cook down the wine for 4-5 minutes.
- Add 28 oz of San Marzano whole tomatoes, crushing them with your hands or a spoon.
- Add in oregano, salt, pepper, and 2 tsp of fish sauce.
- Let the sauce simmer for 10 minutes until thickens.
Combine Tuna and Sauce
- Drain and add 2 cans of tuna.
- Stir in black olives.
- Mix well, trying to not break up the tuna and let the flavors meld for a few more minutes.
Toss the Pasta
- Add the cooked pasta to the skillet with the sauce.
- Toss to coat, adding reserved pasta water as needed to achieve a silky consistency.
- Add in the fresh cut parsley and lemon zest.
Garnish and Serve
- Transfer the pasta to a large bowl.
- Sprinkle with additional freshly chopped parsley.
- Serve immediately, garnished with additional lemon zest if desired.
