If you’re looking for a quick and tasty meal, this Tuna Garlic and Chilli Pasta is the perfect solution. Made with simple pantry staples like canned tuna, tinned tomatoes and garlic, this easy tuna pasta dish comes together in just 20 minutes. It’s a spicy, budget-friendly pasta recipe that’s perfect for busy weeknights!
Why you should make this easy canned tuna pasta
- Quick and easy: This pasta dish takes just 20 minutes to make, perfect for a quick weeknight dinner or a lazy weekend lunch.
- Budget-friendly: Using affordable ingredients like canned tuna and tinned tomatoes makes it a very economical option.
- Healthy and filling: It’s packed with lean protein from the tuna and full of the fresh flavour of tomatoes and parsley.
- Customisable spice level: You can easily adjust the amount of chilli to suit your taste preferences!
Variations
There are a number of ways you can switch up this recipe according to your tastes. Here are some ideas to try:
- Add some leafy green veggies such as spinach or kale for a vitamin boost
- Swap the tuna for prawns or leftover cooked salmon
- Leave out the chilli if you don’t like spicy pasta
- Use any other type of pasta, or if you want to reduce the carbs, swap for spiralised courgette (zucchini).
FAQs
Which is better, tuna in oil or water?
f you’re watching your calorie intake, tuna packed in water is a great option. Tuna in oil is a lot higher in calories but may have a softer texture.
Is it okay to eat a can of tuna every day?
Tuna contains a higher level of mercury than other fish and this can be harmful if you consume too much. The recommendation on fish consumption in the UK is to eat two portions of fish per week, one of which should be oily. Oily fish include tuna, mackerel, sardines and salmon.
Ingredients
Canned tuna – try to buy tuna in spring water if you can to keep the calories down.
Tinned tomatoes
Pasta – any pasta shape will suit this dish. Try to use wholewheat pasta if you can.
Garlic – you need fresh garlic for this recipe.
Chilli – fresh chilli is great but you could swap with dried chilli flakes.
Olive oil – I like to use extra virgin olive oil for it’s flavour and nutrient profile.
Parsley – the fresh parsley compliments the garlic and adds vibrant flavour to this dish.
How to Make Tuna Garlic and Chilli Pasta
Cook the Pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente.
Sauté Garlic: While the pasta is cooking, heat 1 tablespoon of olive oil in a large pan over a low to medium heat. Add the minced garlic and sauté for 1 minute until fragrant and softened. Be careful not to overcook the garlic.
Add Chilli and Tomatoes: Add the tinned tomatoes and chopped chilli, stir and leave to simmer for 5-7 minutes until the sauce thickens slightly. Season with the salt and pepper to taste.
Add Tuna: Add the tuna to the tomato sauce and break it up. Stir gently to combine and allow the tuna to heat through for 2-3 minutes.
Combine with Pasta and Parsley: Add the drained, cooked pasta and chopped parsley to the sauce and toss to combine.
Garnish and Serve: Serve the pasta hot and garnished with freshly chopped parsley if desired.
Storage Instructions
Refrigeration: Allow leftovers to cool to room temperature before storing in an airtight container in the fridge for up to 3 days.
Reheating: When you’re ready to enjoy the leftovers, reheat the pasta in a pan over low heat, adding a splash of water or olive oil to help loosen the sauce.
Alternatively, you can microwave it in a covered dish, stirring occasionally until heated through.
Quick Tuna Garlic and Chilli Pasta
Ingredients
- 200 g wholewheat pasta
- 1 tbsp olive oil
- 1 large clove of garlic, crushed
- 1 tin chopped tomatoes
- 1 fresh chilli, deseeded and finely chopped
- 1 tin tuna in spring water
- 1 small bunch of fresh parsley, chopped
- 1/4 tsp salt
- black pepper to taste
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente.
- Sauté Garlic: While the pasta is cooking, heat 1 tablespoon of olive oil in a large pan over low to medium heat. Add the minced garlic and sauté for 1 minute until fragrant and softened. Be careful not to overcook the garlic.
- Add Chilli and Tomatoes: Add the tinned tomatoes and chilli, stir and leave to simmer for 5-7 minutes until the sauce thickens slightly. Season with the salt and pepper to taste.
- Add Tuna: Add the tuna to the tomato sauce and break it up. Stir gently to combine and allow the tuna to heat through for 2-3 minutes.
- Combine with Pasta and parsley: Add the drained, cooked pasta and chopped parsley to the sauce and toss to combine.
- Garnish and Serve: Serve the pasta hot, garnished with freshly chopped parsley if desired.
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