Tuna Puttanesca with Wholewheat Spaghetti

  • 20min
  • 2
  • 521 kcal
  • Easy
  • Pescatarian
  • Mediterranean diet
  • Wheat, Fish, Milk

Per 397 g contains

521 kcal 2193 kj
26%
13.8 g
19%
4.1 g
20%
12.3 g
13%
2 g
33%

of an adult's recommended intake.
Typical energy values per 100g: 552kj/131kcal

A healthy pasta dish featuring flavours of the Mediterranean

This is a cheap and easy meal that can be made quickly to satisfy a hungry stomach. The mix of fresh ingredients and flavours will make sure you never look at tinned tuna the same way again.

Ingredients

For the pasta
  • Uncooked wholewheat spaghetti
    150g 5.5oz
    Wheat
  • Rapeseed oil
    3 sprays
  • Garlic clove, crushed
    1
  • Tinned chopped tomatoes
    400g 14oz
  • Cherry tomatoes, chopped
    5
  • Tinned tuna in spring water, drained
    160g 5.5oz
    Fish
  • Chilli flakes
    1tsp
  • Fresh black olives, destoned and halved
    15
  • Feta cheese
    40g 1.5oz
    Milk
For the garnish
  • Fresh parsley
    15g 0.5oz
  • Cracked black pepper
Show all

Cooking Method

  1. Place the spaghetti in a pan of boiling water over a medium heat; simmer uncovered for 10-12 minutes. Once cooked, drain and set aside.
  2. While the spaghetti is cooking, heat the oil in a large pan over a medium heat. Add the crushed garlic and heat for 2 minutes, stirring regularly.
  3. Add the chopped tomatoes, fresh cherry tomatoes, tinned tuna, chilli flakes and olives to the pan. Simmer for 3-4 minutes.
  4. Serve the pasta and top with the sauce. Add fresh parsley to garnish and a sprinkle of black pepper to season. Top with crumbled feta and enjoy!

Nutritional Information

Typical Valuesper 100gper 397g serving
Energy
131 kcal
552 kj
521 kcal
2193 kj
Fat
of which saturates
3.5 g
1 g
13.8 g
4.1 g
Carbohydrate
of which sugars
14.3 g
3.1 g
56.7 g
12.3 g
Fibre3 g
11.9 g
Protein9.2 g
37 g
Salt0.5 g
2 g

Tinned tuna

Whilst tinned tuna does not count as an oily fish like fresh tuna does, using tinned tuna is a quick and easy way to reach the recommended aim of two portions of fish per week. Consuming the recommended amounts of fish per week is important for your general health and your heart health. When buying tinned tuna, make sure you choose tuna tins that are in spring water or heart healthy oils - eg, sunflower oil, rather than the typical salty brine. 

Wholewheat spaghetti

Choosing wholegrain sources of carbohydrates will provide your body with more fibre and can therefore help you to feel fuller for longer. Regular intake of whole grains is recommended for heart health as it mirrors the dietary pattern of a 'heart-healthy Mediterranean diet'. 

Feta

Feta cheese is a great calcium source and is packed full of flavour meaning lower amounts are often used to get a great taste. In line with the principles of reducing calorie intake (if weight loss is an aim) as well as reducing daily saturated fat intake, feta cheese is naturally lower in calories (143 less calories) and contains 7.7 g less saturated fat per 100 g than a standard cheddar cheese.

How your diet affects your heart

I'm 35 I have an aortic bicuspid valve which is a congenital heart defect. I have developed aortic stenosis as a result. I thought the valve was getting severe because I have a lot of symptoms. Chest...

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