Renae Diggles

November 24, 2021

Healthy Tuna Pasta Recipe

Renae Diggles

November 24, 2021

This tasty tuna pasta recipe is so quick and easy to make. And it’s a really affordable recipe to make. It’s full of flavour with zesty lemon, and tuna, making the perfect combination in a pasta dish. Throw in some green beans and garnish with a continental parsley, and you’ve got yourself a healthy, low-calorie meal.

The green beans combined with the pasta ensure that this recipe is packed with fibre and goodness. Plus, it’s a healthy option to incorporate an oily fish to your diet, as they’re rich in omega-3 fatty acids. This is an essential fatty acid, found in foods such as cold water fish, and nuts such as walnuts.

With only 343 calories per serve, this nutritious meal is a great option for weight management. And, it will leave you feeling satisfied.

Tuna pasta

Tuna Pasta Recipe

This low-calorie tuna pasta recipe is high in fibre, very tasty, and so simple to make.
Prep Time 5 mins
Cook Time 10 mins
Course Main Course
Servings 4
Calories 343 kcal

Ingredients
  

  • 250 g Uncooked Pasta
  • 1 tbsp Fresh Continental Parsley Torn
  • 420 g Canned Tuna in Springwater Drained
  • 1 tbsp Extra Virgin Olive Oil
  • 1 Lemon
  • 2 cups Green Beans
  • Black Pepper Ground

Instructions
 

  • Add penne pasta or your pasta of choice to a large pot of boiling water. Cook the pasta according to the packet instructions. This will take approximately 10 minutes.
  • When the pasta is almost cooked through, add the green beans and cook them slightly. Be sure not to over cook them. You don't want soggy beans in your pasta.
  • Next, drain the pasta and beans. If you want to have a hot tuna pasta, add the pasta and beans back to the saucepan on a very low heat, and drizzle the lemon over the top. Add the drained tuna and stir through until warmed.
  • For those who want a cool, summery tuna pasta, place the drained pasta and beans in a bowl in the refrigerator and allow them to cool. Once cooled, mix through the lemon juice and drained tuna.
  • Finally, season the dish with cracked pepper and continental parsley, and enjoy.

Nutrition

Calories: 343kcalCarbohydrates: 43gProtein: 24gFat: 7gSodium: 65mgFiber: 5gSugar: 1.3g
Keyword breakfast recipes, green beans, lemon, pasta, penne, tuna
Tried this recipe?Let us know how it was!

Tips and Swaps

For those of you who don’t like beans, or might want a softer, easier to chew vegetable, there’s an easy solution. The fact is that you can add any vegetables that you like to this pasta. We often swap out the beans for sautéed mushrooms, or peas. It’s up to you. You can also add different herbs in addition to, or instead of continental parsley. Basil also goes well with tuna pasta recipes.

If you’re opting to have this recipe as a cold meal, we recommend adding in a tablespoon of fat free mayonnaise, a handful of cherry tomatoes (halved), and some corn kernels. But keep in mind that the corn kernels and mayonnaise will substantially increase the calories of the recipe.

Finally, we understand that tuna is not a favourite fish for everyone. You can swap tuna for any oily fish that you prefer, be it salmon, mackerel or sardines.

For more pasta recipes, why not try our Tasty Spaghetti Carbonara Recipe or our Authentic Italian Tomato Sauce stirred through your favourite pasta?

Disclaimer: This post contains affiliate links. If you use these links to buy something we may earn a commission. Nutritional values are a guide and may vary depending on brands used.

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