Robust in fresh, briny and salty flavors, this lemon and caper tuna pasta is an easy weeknight meal that you can feel good about making.
As I mentioned in my black garlic and sesame crusted tuna recipe, my boyfriend Gabe and I are trying to eat (mostly heart) healthier. While pasta would usually be an indulgent meal, this lemon and caper tuna pasta perfectly fits the bill of a fast and super healthy dinner. It’s quick to make, using jarred tuna (packed in olive oil-the good stuff!) and capers, tons of lemon juice and zest, bunches of parsley and garlic (Italian staples!) and a touch of tomato and white wine.
Similar to a pasta puttanesca, this lemon and caper tuna pasta is robust in flavor. The briny capers play off the slightly salty tuna perfectly, and the tomatoes and white wine bring just a hint of sweetness. Lots of lemon rounds out everything with brightness, because no seafood is complete without a squeeze of lemon. But my favorite part about this meal is that it comes together in just about 20 minutes, and it’s healthy enough that I don’t ever have to feel guilty about eating it.
WHAT MAKES THIS A “HEALTHY” PASTA?
- AN ALTERNATIVE TO TRADITIONAL PASTA
Using a bean-based pasta like chickpea or (in this case) red lentil pasta instead of regular pasta bumps up the nutritional value of the dish. While not any lower in calories, these pasta alternatives have more protein, iron and fiber (especially good for a heart-healthy diet). Nothing can completely replace an indulgent bowl of traditional pasta, but these alternatives are a great choice for easy weeknight meals like this.
- TUNA!
Tuna is a fantastic source of so many vitamins (especially B12) and omega-3 fatty acids (great for your heart!). I use jarred tuna in this recipe because it doesn’t have much difference nutritionally and it makes this dish super easy to throw together with pantry staples. I opt for a really high quality tuna packed in olive oil because it’s so much tastier, and olive oil is a good fat!
- TONS OF PARSLEY
While some use parsley as a garnish or a sprinkle on a pasta, I chose to incorporate it as a full-on ingredient in this lemon and caper tuna pasta by using a ton of it. It’s just as good for you as spinach or kale (in some ways, way better for you!) and I love the bright flavor it adds to this dish. If you don’t love the taste of parsley (like I do), you can definitely use spinach or kale instead.
- NO CHEESE
Of course you can top this pasta with a sprinkle of parmesan, which really isn’t all that bad for you. But if you follow the old Italian adage, you should never mix cheese and seafood.
Lemon and Caper Tuna Pasta
Ingredients
- 6-8 oz jarred tuna in olive oil
- 1 lb bean pasta, such as lentil or chickpea
- 1 large bunch parsley, minced
- 6 cloves garlic, minced
- 1/2 cup white wine
- 4 tbsp capers, or more to taste
- 1 lemon, juiced and zested
- 6 oz cherry tomatoes, halved
- olive oil
Instructions
- Cook pasta in a large well salted pot of boiling water until al dente. Reserve 1 cup of pasta water for the sauce before draining the pasta.
- While the pasta cooks, heat a deep saute pan over medium heat. Saute garlic until fragrant, 1-2 minutes. Add in cherry tomatoes and cook for another 2-3 minutes, just until they are beginning to soften.
- Add lemon juice, zest and white wine to the pan. Cook until reduced slightly, 5 minutes. Then add cooked pasta and toss to combine, adding reserved pasta water as needed to make a glossy sauce.
- Remove from heat and gently fold in capers, parsley and tuna, taking care to not break up the tuna too much. Serve with more parsley, a squeeze of lemon juice and drizzle of olive oil.
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