The light tuna and lemon pasta is a quick white-tuna pasta with a fresh flavor.
I used a light canned tuna.
With no oil used during cooking, I add a drizzle of extra virgin olive oil raw at the end as dressing.
I flavored it with bottarga and whole-wheat breadcrumbs but you can enjoy it plain.
Do not forget to account for the breadcrumb coating when calculating the total carbohydrates of your meal.
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 6 oz whole-wheat fusilli
- tuna (light canned – weight according to your dietary plan)
- 2 whole dried red chilies (whole)
- 4 stems parsley
- 1/2 tsp garlic, oil and chili seasoning
- to taste lemon juice
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (for finishing (raw))
- pinch mixed peppercorns (for grinder)
- to taste bottarga (powdered)
- to taste breadcrumbs (or whole-wheat breadcrumbs)
Suggested tools
- Pan non-stick
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 crispier.Drain the tuna well; if you use a light canned tuna this is not necessary.
I use a light canned tuna preserved in very little extra virgin olive oil, with less fat than traditional canned tuna; I also find it has a more pleasant texture compared to tuna in water.
In a pan heat a couple of whole dried red chilies and a few parsley stems plus the seasoning mix for garlic, oil and chili.
Heat briefly as needed so the ingredients release their aromas, fragrances and flavors.Pour a splash of lemon juice over the mixture and sauté.
Remove the red chilies and the parsley stems from the pan.
Add the tuna and flake it with the help of a silicone spatula.
Turn off the heat.Cook the pasta al dente, drain it and rinse it quickly under running water.
Meanwhile, warm the lemon tuna.
If the sauce seems dry, add water as needed and stir.Pour the pasta into the pan with the lemon tuna and toss.
[optional] Finish with:
– the bottarga;
– the breadcrumbs, preferably whole-wheat.With the heat off, add the chopped parsley and drizzle with a little extra virgin olive oil.
Plate.
Grind some pepper.Your light tuna and lemon pasta is ready.
Enjoy your meal!
The pasta with canned tuna is a complete dish; add your portion of vegetables to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
Storage, tips and variations
For a more Mediterranean and flavorful variation add a handful of capers and olives to the tuna.
You can replace tuna with well-drained mackerel fillets preserved in oil, patted dry with kitchen paper.
Use whole-wheat pasta to increase the fiber content.
Pasta with tuna keeps in the fridge in an airtight container for 1 day, maximum 2 days.
FAQ (Questions & Answers)
Canned tuna
Oil-packed tuna has a higher caloric content than the fresh product due to the preserving liquid.
You can choose tuna in water or drain tuna in oil well and then dress it with a drizzle of extra virgin olive oil.
I use a light canned tuna preserved in very little extra virgin olive oil, with less fat than traditional canned tuna; I also find it has a more pleasant texture compared to tuna in water.
As with all canned products, it should be consumed occasionally.What is bottarga?
Tuna bottarga is made of salted and dried tuna roe.
Mullet bottarga (also called mullet roe) is made of salted and dried mullet eggs.
It is caloric but used in small amounts, grated or powdered, to flavor dishes.
The calories come mainly from high-quality proteins and fats while carbohydrates are absent.
It’s a bit like adding grated cheese to a first course that is not fish-based.
It is also a good source of omega-3.
In Sicily, bottarga is a widely used ingredient; I take the opportunity to buy it when we are in the Marzamemi area — a small fishing village where historic fish processing plants are located — Noto or Syracuse.What does bottarga taste like?
It has an intense and slightly savory (salty) flavor.
How much bottarga to use for one portion of pasta?
Only a few grams are enough: about 1–2 teaspoons per person.
Tuna bottarga or mullet bottarga: what’s the difference?
Tuna bottarga has a stronger flavor.
Mullet bottarga is more delicate.
The choice depends on personal taste.
