Tuna pasta with lemon salsa verde
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Prep Time
10 Minutes
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Cook Time
15 Minutes
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Yield
1
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Difficulty Level
Easy
Ingredients
- 2 x 95g cans Safcol Yellowfin Tuna Chunks Italian Style in Oil, drained
- 250g of your favourite pasta, we used wheels
- 2 small zucchini, sliced
- 2 tablespoons olive oil
- sea salt and freshly ground pepper, to taste
- for the salsa verde
- 2 medium garlic cloves, crushed
- ¼ cup extra virgin olive oil
- 2 cups packed flat parsley leaves, chopped
- 3 anchovy fillets, chopped (optional)
- zest and juice from 1 medium lemon
- 1 large pinch chilli flakes (optional)
- to serve
- a few parsley leaves
Instructions
- Cook the pasta following the pack instructions for ‘al denté’, drain and reserve a little of the cooking water. Place all the ingredients for the salsa verde in a food processor and blitz until you have a fine paste.
- In a large frying or sauté pan, on a medium high heat, add the olive oil and sauté the zucchini until just starting to colour.
- Stir in the drained Safcol tuna. Add the cooked pasta and stir through the salsa verde. Check the seasoning and serve piping hot, with a few parsley leaves scattered over the dish.
| Servings: | 2 |
| Ready in: | 25 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Pasta |
| Ingredient: | Tuna |
Tuna pasta with lemon salsa verde
Looking for a tasty, meal in 10-15 minutes? Look no further. This tuna pasta with lemon salsa verde is affordable, full of zingy flavours and perfect for a fast mid-week meal.
An Italian style pasta with a heart loving twist
Ashleigh Feltham (MNutrDiet)
The star protein of this dish is the Safcol Yellowfin Tuna Chunks Italian Style in Oil. Italy is calling your taste buds in this meal and providing your body with a healthy dose of nutrition. Tuna is considered a safe fish in terms of levels of mercury and the Food Standards Australia and New Zealand have recommended that pregnant women can enjoy this variety of seafood daily in a small 95g serve when no other seafood is consumed.
Opting for whole-grain pasta is more nutritious. This means more fibre for fullness and gut health as well as B vitamins, iron, copper, magnesium, and zinc. Extra virgin olive oil is the king oil and increases the heart-healthy fat to this meal called monounsaturated fat. This oil also adds 36 different types of antioxidants to help fight off free radicals which can cause damage and disease to the cells of your body.
Zucchini is a source of vitamin A which supports optimal function of your eyes as well as potassium for healthy blood pressure. Garlic supplies antioxidants to this dish with a special type of antioxidant called Allicin, which is known to promote optimal immune function. Garlic has antiviral and antifungal properties and reduces your risk of certain cancers, promotes optimal cardiovascular health as well as oral health.
Parsley and chilli increase the antioxidants and lemon juice will keep your immune system working at its best with its vitamin C content. Vitamin C is also needed for the creation of collagen which keeps your gums, joints, tendons, and skin strong and healthy. If you add the anchovy fillets you will be adding more omega-3 fat to this meal as well as vitamins B12 and choline which allow the normal functioning of your central nervous system and iodine and selenium which keep your thyroid working well. Add this highly nutritious pasta dish to your diet.
