Tuna Spaghetti
25 min
|
easy
|
Mediterranean diet
Recipe by Eunice
Introduction
This tuna spaghetti is an easy dish to make any night of the week. I used to make it a lot when I lived in Firenze, where, believe it or not, spaghetti al tonno is very popular. This pasta recipe has big flavors: it is garlicky, and has a silky smooth sauce using olive oil, parmesan cheese and the oil from the canned tuna.
If you like to meal prep, or need a quick meal for the family, then this easy recipe is for you. It's a complete meal on its own; high protein, healthy and soooo delicious.
Ingredients (4 servings)
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Ingredients for the Pasta
- 12 oz spaghetti spaghetti 12 oz
- 2 Tbsp salt salt
Ingredients for the Aromatic Base
- ¼ cup olive oil olive oil
- 5 cloves garlic, smashed, chopped garlic 0.45 head
- 1 small shallot, finely diced shallots 0.1 lb small
- ½ tsp dried thyme dried thyme 0.01 oz
- 1 tsp dried oregano dried oregano 0.11 oz
- ½ tsp freshly ground black pepper black peppercorns (for freshly ground black pepper)
- 1 tsp granulated vegetable bouillon granulated vegetable bouillon 0.14 oz
Ingredients for the Tuna Mixture
- 2 cans (5 oz each) tuna in olive oil, include the oil tuna in olive oil 2 cans (5 oz each)
- 1 Tbsp fresh lemon juice lemon 0.33 ct (for fresh lemon juice)
- 1 tsp lemon zest lemon 0.07 ct (for lemon zest)
- 2 Tbsp fresh parsley, chopped fresh parsley 0.27 oz
- ½ cup reserved pasta water pasta water reserved
- ¼ cup grated Parmesan cheese grated Parmesan cheese 0.71 oz
How to Make Tuna Spaghetti
-
Boil and salt the pasta water
Fill a large pot with 4 to 5 quarts of water and bring it to a boil.
Add the 2 tablespoons salt, then drop in the spaghetti and cook until just shy of al dente.
Reserve at least 1 cup of pasta water before draining.
-
Prep the aromatics
Smash and chop the garlic and finely dice the shallot so they cook at the same pace.
Zest the lemon before juicing it to keep things clean and easy.
-
Build the aromatic base
Heat the olive oil in a wide skillet over medium heat until it shimmers.
Add garlic and shallot with a pinch of salt and cook until fragrant and translucent, about 2 to 3 minutes, without browning.
Stir in dried thyme, dried oregano, black pepper, and vegetable bouillon powder and bloom for 30 seconds.
-
Warm the tuna and bloom the zest
Add the tuna with its oil to the skillet and gently break it into big flakes.
Sprinkle in the lemon zest and stir for 30 seconds to perfume the oil.
-
Emulsify the sauce
Pour in 1/4 cup reserved pasta water and stir until the sauce looks glossy and slightly thick.
If it looks oily, add another splash and keep stirring until it comes together.
-
Toss the pasta in the pan
Transfer the spaghetti straight into the skillet with some water clinging to it.
Toss vigorously for 1 to 2 minutes, adding more pasta water as needed until the sauce clings to the noodles.
-
Finish and season
Turn off the heat and add lemon juice, parsley, and half the Parmesan.
Toss, taste, and adjust salt and pepper, keeping in mind the bouillon and cheese add salt.
Finish with the remaining Parmesan.
-
Serve
Plate immediately and drizzle with a touch of good olive oil if you like.
Add a final crack of black pepper for bite.
Substitutions
- Tuna in olive oil -> Canned mackerel in olive oil
- Canned mackerel is also a great substitute for tuna. Just as tuna it is packed with healthy fats, omega-3's and lots of protein. In terms of flavor it is meatier than tuna and it holds its shape better in the sauce.
- Vegetable bouillon powder -> 2 anchovy fillets or 1 teaspoon white miso
- I am a big fan of anchovies, I’ll admit it, also miso! They have this umami undertone that ads more complexity to the pasta dish. With anchovies just make sure to cook in the olive oil, smash with the back of your spoon and they will melt into the oil. Miso will add the umami flavor and a bit of sweetness. Please experiment with both and let me know in the comments what you think.
- Parmesan -> Pecorino Romano or toasted panko mixed with nutritional yeast (dairy-free)
- Pecorino is saltier and sharper for a punchier finish, while the panko and nutritional yeast combo mimics a nutty, cheesy vibe with crunch.
Tips
- Salt like you mean it
- Two tablespoons of salt in a big pot of water seasons the pasta from the inside so the sauce does not have to overcompensate.
- Bloom herbs and pepper in fat
- Dry thyme, oregano, and black pepper release their oil-soluble flavors when heated briefly in olive oil, making the sauce taste round and full.
- Control the garlic color
- Keep heat at medium and stir often; pale gold is sweet and nutty, brown turns bitter, and then you are starting over.
- Emulsify with hustle
- Add starchy pasta water and toss hard so the oil, starch, and tuna juices bind into a silky sauce instead of separating.
- Zest first, juice second
- You will get brighter lemon flavor by blooming the zest in the warm oil, then using the juice off heat to keep it fresh and zippy.
- Use a wide skillet
- A big surface area lets you toss the pasta without steaming it and helps the sauce reduce just enough to cling.
Nutrition Facts *
| Energy | 332 | kcal |
|---|---|---|
| Protein | 18 | g |
| Total Fat | 16 | g |
| Carbohydrates | 27 | g |
| Dietary Fiber | 2 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Can I use tuna packed in water?
- Yes, but add 1 to 2 tablespoons extra olive oil to the skillet so the sauce stays lush and does not taste dry.
- My sauce looks greasy. What did I do wrong?
- It just needs more starch and agitation. Add small splashes of pasta water and toss vigorously until the oil and water emulsify.
- The garlic turned bitter. Can I save it?
- If it is quite brown, start the aromatic base over. Burnt garlic will carry bitterness through the entire dish.
- Is cheese with fish a problem?
- Not here. Parmesan adds savory depth to the lemon and herbs, but you can skip it and finish with toasted breadcrumbs if you prefer.
- How do I reheat leftovers without drying them out?
- Warm in a skillet with a splash of water and a drizzle of olive oil over medium heat, then brighten with a squeeze of lemon.
- Can I add capers or chili flakes?
- Absolutely. Add chili flakes with the aromatics and capers with the tuna, and reduce added salt since capers are salty.
Serving Suggestions
This budget-friendly tuna pasta dinner is prominently on my easy dinner rotation. I am all about budget recipes while clean-eating and preserving all the flavors, and this easy low-calorie pasta checks all the boxes.
Make sure to do an extra batch for leftover lunches or a quick grab-and-go meal for you and the kids.
More pairings:
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