Canned Tuna Pasta

I’ve included some videos I found relevant and helpful. 😍

Canned tuna pasta is a quick and tasty meal you can whip up in just 25 minutes. This dish uses simple pantry staples to create a flavorful Italian-inspired pasta that’s perfect for busy weeknights. You’ll love how the oil from the tuna cans combines with garlic, anchovies, and lemon to make a light yet satisfying sauce.

The recipe is easy to follow and yields two servings. You’ll start by cooking spaghetti, then sautéing aromatics in the tuna oil. Toss the pasta with capers and pasta water, then gently mix in the tuna and seasonings. The result is a budget-friendly meal that tastes way better than you’d expect from canned ingredients.

Exact Ingredients List

Here’s what you’ll need to make this tasty canned tuna pasta:

For the pasta:
• 200g (7oz) spaghetti or other thin long pasta
• 1 tbsp cooking salt

For the tuna sauce:
• 285g (10oz) canned tuna in oil, drained (keep the oil!)
• 2 garlic cloves, finely minced
• 2 anchovy fillets, minced
• 1/2 tsp chili flakes
• 2 tsp baby capers
• 1 tbsp parsley, finely chopped
• 1 tsp lemon zest
• 2 tbsp lemon juice
• 1/4 tsp cooking salt
• 1/4 tsp black pepper

Don’t forget to save about 1 cup of pasta water before draining! This recipe serves 2 people and takes just 25 minutes total – 10 minutes to prep and 15 to cook. It’s a quick and yummy Italian-inspired meal perfect for busy weeknights.

Instructions

Start by bringing a big pot of water to a boil. Add a tablespoon of salt to the water. This helps flavor the pasta.

Cook the spaghetti for 1 minute less than the package says. While it cooks, get your other ingredients ready.

Before you drain the pasta, scoop out a cup of the cooking water. You’ll need this later.

Now, heat the tuna oil in the same pot. Add minced garlic, anchovies, and chili flakes. Cook for 1 minute, stirring often.

Put the pasta back in the pot. Add capers and 1/3 cup of pasta water. Use two spatulas to toss everything for 2 minutes.

Turn off the heat. Add the tuna, parsley, lemon zest and juice, salt, and pepper. Mix gently so you don’t break up all the tuna chunks.

Serve your pasta right away while it’s hot and tasty. Enjoy your quick and yummy meal!

Possible Substitutes List

Can’t find some ingredients for this yummy tuna pasta? No worries! Here are some easy swaps you can try:

• Pasta: Use any long pasta like linguine or fettuccine instead of spaghetti.
• Tuna: Canned salmon or mackerel can work in place of tuna.
• Anchovies: Try anchovy paste or a splash of fish sauce for that salty kick.
• Capers: Chopped olives or pickles add a similar tangy flavor.
• Lemon: Lime juice works too, or try a splash of white wine vinegar.

For the herbs and spices:

• Parsley: Swap with basil or cilantro for a different twist.
• Chili flakes: Use a pinch of cayenne pepper or some hot sauce.
• Garlic: Garlic powder can be used in a pinch.

Remember, these swaps may change the taste a bit, but they’ll still give you a tasty pasta dish. Feel free to play around and make it your own!

How To Make It Diabetes-Friendly

To make this canned tuna pasta recipe diabetes-friendly, you can make a few simple swaps. Use whole wheat pasta instead of regular spaghetti. This will add more fiber and help control blood sugar levels.

Replace half the pasta with zucchini noodles. This cuts carbs while adding extra veggies. You can spiralize zucchini or buy pre-made zoodles.

Watch your portion size. Stick to 1 cup of cooked pasta per serving. Fill the rest of your plate with a side salad or steamed veggies.

Skip the salt when cooking the pasta. Instead, add extra lemon juice or herbs for flavor without sodium.

Try these optional add-ins to boost nutrition:
• Diced bell peppers
• Halved cherry tomatoes
• Chopped spinach

When choosing canned tuna, pick light tuna in olive oil. It has less mercury than albacore. Drain and rinse to remove extra oil if needed.

Pair your meal with a low-carb drink like unsweetened iced tea or sparkling water with lemon. These tweaks make the dish more balanced for managing diabetes.

Tips, Tricks & Storing

Use tuna packed in oil for the best flavor. The oil helps create a silky sauce that coats the pasta. Avoid tuna in water or brine.

Don’t overcook the pasta. Aim for al dente – it should have a slight bite. This keeps the texture perfect when you toss it with the sauce.

Save some pasta water before draining. The starchy liquid helps the sauce cling to the noodles. Add a splash if the pasta seems dry.

Gently break up the tuna. You want some chunks for texture. Use a light hand when mixing to keep those tasty bites intact.

Try different pasta shapes. Spaghetti works great, but penne or fusilli can be fun too. Pick a shape that holds the sauce well.

Make it your own! Add extras like olives, sun-dried tomatoes, or spinach. Just don’t go overboard – the simple flavors are the star here.

Leftovers keep in the fridge for 2-3 days. Reheat gently in the microwave or on the stove with a splash of water to refresh the sauce.