Tuna tomato fennel caper linguine
)
Prep Time
5 Minutes
)
Cook Time
12 Minutes
){kind=icon}
Yield
1
){kind=icon}
Difficulty Level
Easy
Ingredients
- 1 x 185g can Safcol Tuna in Springwater, drained
- 200g of linguine or your favorite pasta
- 1 small red onion, finely sliced
- 3 tablespoons extra virgin olive oil
- 1 medium clove garlic, finely chopped
- 2/3 punnet of mini Roma or cherry tomatoes, cut in half
- ½ cup fennel bulb, very finely sliced
- ½ cup flat leaved parsley, finely chopped
- 1 tablespoon baby capers
- sea salt and freshly ground black pepper
Instructions
- Cook the pasta, using the packet instructions for ‘al dente’. Drain and reserve a little of the pasta cooking water.
- In a medium frying pan, on a medium heat, add the olive oil and onions. Gently fry, stirring occasionally until the onion is soft and just starting to change colour. Which should take about 4-5 minutes.
- Add the garlic and cook for about a minute or until the garlic smells fragrant. Make sure it doesn’t burn.
- Stir in the fennel and cook for another minute. Then add the tuna and cherry tomatoes. Cook just long enough for the tomatoes to start to collapse. Stir in the warm pasta, chopped parsley and capers. You can add a little of the pasta cooking water, if you need to ‘loosen’ the sauce.
- Season to taste with salt and pepper. Divide between two bowls.
- Serve very hot with a chilled glass of pinot noir or other light red wine.
| Servings: | 2 |
| Ready in: | 17 Minutes |
| Course: | Dinner |
| Recipe Type: | Pasta |
| Ingredient: | Tuna |
Tuna tomato fennel caper linguine
This tuna tomato fennel caper linguine is an incredibly delicious and simple dish to make. It may have a long name, but with the short cooking time and fresh ingredients, it’s perfect for a fast weeknight dinner.
Make sure you give this recipe a try this week.
Ashleigh Feltham (MNutrDiet)
The perfect pasta recipe to try soon. Pasta is a good source of B vitamins which your body needs to create energy from the food you eat. If you select wholegrain varieties of pasta you will be providing your body with more vitamins, minerals, fibre, and antioxidants than refined varieties.
Both Safcol tuna and extra virgin olive oil provide unsaturated sources of fat which look after the health of your heart. Extra virgin olive oil also gives 36 different antioxidants to help fight off free radicals which can cause damage and disease to the cells of your body. Omega-3 fat sound in Safcol tuna is an anti-inflammatory fat that may help reduce your risk of certain cancers, reduce symptoms of rheumatoid arthritis, and look after the health of your brain, heart, arteries, and eyes.
Red onion, garlic, fennel bulb, parsley and tomatoes all include nutrition components that help optimise your immune system function. All these herbs and vegetables are a source of potassium which helps to regulate your blood pressure. All are also a great source of fibre that your gut needs to function well. Tomatoes are a good source of the antioxidant lycopene. Lycopene helps to look after the health of your heart and prostate as well as may reduce your risk of certain cancers. Make sure you give this recipe a try this week.
Did you know?
Linguine is a type of pasta similar to fettuccine and trenette but elliptical in section rather than flat. It is about 4 millimetres in width, which is wider than spaghetti but not as wide as fettuccine. The name linguine means “little tongues” in Italian, where it is a plural of the feminine linguina.
