Italian · Dinner
Tuna and Tomato Noodles (High-Protein)
Seared fresh tuna and cannellini beans folded through a garlicky tomato sauce over spaghetti, finished with parsley and chili flakes. This Italian pasta delivers substantial protein and fiber through whole-food ingredients.
$7
12 minsPrep
18 minsCook
30 minsTotal
MediumLevel
Nutrition per serving
612Calories
57.3gProtein
15.4gFat
62.1gCarbs
6.8gSugar
9.4gFiber
812mgSodium
93mgChol
2.8gSat Fat
1380mgPotassium
115mgCalcium
5.6mgIron
4.9mcgVitamin B12
19mgVitamin C
pescatarian
gluten-free-adaptable
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Cut tuna into large chunks, drain cannellini beans, slice garlic, and chop parsley; set everything near the stove.
2
Sauté
Warm olive oil in a large skillet over medium heat and sauté garlic and chili flakes 1 minute until pale gold at the edges.
3
Simmer
Pour canned tomatoes into the skillet, stir in cannellini beans, and simmer over medium-low heat 8 minutes until sauce thickens.
4
Poach
Nestle tuna chunks into the simmering sauce and poach over medium-low heat 3–4 minutes until the outside turns opaque but center remains slightly pink.
5
Plate
Boil salted water, cook spaghetti 9–10 minutes until al dente, drain, add to sauce, toss with parsley and black pepper, then plate.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g fresh tuna steak
- 5.2 oz150g dry spaghetti
- 11 oz150g, about two-thirds of a 14.5 oz can canned tomatoes
- 7 oz200g cannellini beans
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp olive oil
- 1/2 tsp1/2 tsp chili flakes
- 4 tbsp4 tbsp parsley
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
