Tuna puttanesca with wholewheat spaghetti
- 20min
- 2
- 521 kcal
- Easy
- Pescatarian
- Wheat
Per 397 g contains
of an adult's recommended intake.
Typical energy values per 100g: 552kj/131kcal
A healthy pasta dish featuring flavours of the Mediterranean
This is a cheap and easy meal that can be made quickly to satisfy a hungry stomach. The mix of fresh ingredients and flavours will make sure you never look at tinned tuna the same way again.
Ingredients
- Uncooked wholewheat spaghetti150g 5.5ozWheat
- Rapeseed oil3 sprays
- Garlic clove, crushed1
- Tinned chopped tomatoes400g 14oz
- Cherry tomatoes, chopped5
- Tinned tuna in spring water, drained160g 5.5oz
- Chilli flakes1tsp
- Fresh black olives, destoned and halved15
- Feta cheese40g 1.5oz
- Fresh parsley15g 0.5oz
- Cracked black pepper
Cooking Method
- Place the spaghetti in a pan of boiling water over a medium heat; simmer uncovered for 10-12 minutes. Once cooked, drain and set aside.
- While the spaghetti is cooking, heat the oil in a large pan over a medium heat. Add the crushed garlic and heat for 2 minutes, stirring regularly.
- Add the chopped tomatoes, fresh cherry tomatoes, tinned tuna, chilli flakes and olives to the pan. Simmer for 3-4 minutes.
- Serve the pasta and top with the sauce. Add fresh parsley to garnish and a sprinkle of black pepper to season. Top with crumbled feta and enjoy!
Nutritional Information
| Typical Values | per 100g | per 397g serving |
|---|---|---|
| Energy | 131 kcal 552 kj | 521 kcal 2193 kj |
| Fat of which saturates | 3.5 g 1 g | 13.8 g 4.1 g |
| Carbohydrate of which sugars | 14.3 g 3.1 g | 56.7 g 12.3 g |
| Fibre | 3 g | 11.9 g |
| Protein | 9.2 g | 37 g |
| Salt | 0.5 g | 2 g |
Tinned tuna
Whilst tinned tuna does not count as an oily fish like fresh tuna does, using tinned tuna is a quick and easy way to reach the recommended aim of two portions of fish per week. Consuming the recommended amounts of fish per week is important for your general health and your heart health. When buying tinned tuna, make sure you choose tuna tins that are in spring water or heart healthy oils - eg, sunflower oil, rather than the typical salty brine.
Wholewheat spaghetti
Choosing wholegrain sources of carbohydrates will provide your body with more fibre and can therefore help you to feel fuller for longer. Regular intake of whole grains is recommended for heart health as it mirrors the dietary pattern of a 'heart-healthy Mediterranean diet'.
Feta
Feta cheese is a great calcium source and is packed full of flavour meaning lower amounts are often used to get a great taste. In line with the principles of reducing calorie intake (if weight loss is an aim) as well as reducing daily saturated fat intake, feta cheese is naturally lower in calories (143 less calories) and contains 7.7 g less saturated fat per 100 g than a standard cheddar cheese.
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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions.