The light pasta with tuna and lemon is a quick white tuna pasta with a fresh flavor.
I used light canned tuna.
No oil in cooking, just a drizzle on the ready plate.
I flavored it with bottarga and whole wheat breadcrumbs, but you can enjoy it plain.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- 160 g whole wheat fusilli
- tuna (light canned – quantity according to dietary plan)
- 2 dried red chilies (whole)
- 4 stalks parsley
- 2 g garlic oil and chili mix
- to taste lemon juice
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with a grinder)
- to taste bottarga (powdered)
- to taste breadcrumbs (or whole wheat breadcrumbs)
Suggested Tools
- Pan nonstick
Preparation
I used powdered bottarga.
Prepare two tablespoons of powdered bottarga.Prepare two tablespoons of breadcrumbs or whole wheat breadcrumbs.
If you prefer, you can lightly toast it in a pan to make it more fragrant.Drain the tuna well, if using light tuna, it’s not necessary.
I use light canned tuna preserved with a little EVO oil, which has less fat than traditional canned tuna and I find it has a more pleasant consistency than natural tuna.
In a pan, heat a couple of whole dried red chilies and a few stalks of parsley along with the garlic oil and chili mix.
Heat briefly to taste, so that the ingredients release all their aromas, fragrances, and flavors.Pour a base of lemon juice over the mix and sauté.
Remove the red chilies and parsley stalks from the pan.
Add the tuna and flake it apart with the help of a silicone spatula.
Turn off the heat.Cook the pasta al dente, drain it and quickly rinse under running water.
Meanwhile, heat the lemon tuna.
If the sauce seems dry, add some water and mix.Pour the pasta into the pan with the lemon tuna and mix.
[Optional] Complete with:
– the bottarga;
– the breadcrumbs.With the heat off, add the chopped parsley and drizzle with a little raw extra virgin olive oil.
Plate.
Grind some pepper.Your light pasta with tuna and lemon is ready.
Enjoy your meal!
The canned tuna pasta is a complete dish; add your portion of vegetables to create a balanced meal or unique dish that helps maintain stable blood sugar levels.
Storage, Tips, and Variations
For a more Mediterranean and flavorful variant, add a handful of capers and olives to the tuna.
You can substitute the tuna with well-drained and blotted oil-packed mackerel fillets.
Use whole wheat pasta to increase fiber content.
The pasta with tuna can be stored in the fridge in an airtight container for 1 day, at most 2.
FAQ (Questions and Answers)
Canned Tuna
The oil-packed tuna has a higher caloric intake than fresh due to the preserving liquid.
You can choose natural tuna or drain the oil-packed tuna well and then season it with a little extra virgin olive oil.
I use light canned tuna preserved with a little EVO oil, which has less fat than traditional canned tuna, plus I find it has a more pleasant consistency than natural tuna.
Like all canned products, it should be consumed occasionally.What is Bottarga?
Tuna bottarga consists of salted and dried tuna eggs.
Mullet bottarga is made from salted and dried mullet (or grey mullet) eggs.
It is caloric but used in small amounts, grated or powdered, to add flavor.
The calories mainly come from high-quality proteins and fats, while carbohydrates are absent.
It’s similar to adding grated cheese to a non-fish pasta dish.
It’s also a good source of omega-3.
In Sicily, bottarga is a widely used ingredient, and I take the opportunity to purchase it when we’re around Marzamemi – a small fishing village where historic seafood product plants are located – Noto or Syracuse.What Does Bottarga Taste Like?
It has an intense and slightly salty flavor.
How Much Bottarga to Use for a Portion of Pasta?
Only a few grams: about 5-10 g per person.
Tuna or Mullet Bottarga: What’s the Difference?
Tuna bottarga has a more intense taste.
Mullet (grey mullet) bottarga is more delicate.
The choice depends on personal taste.
