Recipes

Fresh Tuna, Chilli and Caper Pasta Salad

Name: Fresh Tuna, Chilli and Caper Pasta Salad
Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes
Yield: 4
Ingredients: ["75 g pasta or spaghetti of your choice","1 tsp olive oil"," 1 small garlic clove peeled and minced finely","1⁄2 red chilli, deseeded and finely chopped","Small bunch of parsley, finely chopped"," 1 x 150g fresh (Or frozen and defrosted) tuna steak, deboned","1 tbsp drained capers (aim for capers in water than brine)"," Black pepper to taste","1 tbsp lemon juice"," 80 g spinach"]

Prep time: 5 minutes

Cooking time: 15 minutes

Total time: 20 minutes

4 servings

High protein, Low salt, Low saturated fat, Low sugar

Pescetarian

This fresh and zesty pasta salad combines lean tuna, vibrant vegetables, and a light, homemade chilli and garlic sauce. Packed with protein and heart-healthy fats, it's a simple, nutritious dish that’s low in salt and sugar compared to store-bought alternatives. Perfect for a quick lunch or light dinner.

Method

Finely chop the tomatoes, chilli and garlic clove.
Place a medium-sized pan of cold water over medium heat and bring to the boil. Reduce the heat so the water is now simmering. Cook the pasta of your choice for the length of time it says on the box.
Place a frying pan on the hob and place over medium heat. Add 1 tsp of olive oil and warm. Add the tomatoes, garlic, chilli and capers in the frying pan, and fry for a couple of minutes to lightly colour the spices but release some of the flavours.
After a couple of minutes add the spinach to the frying pan, and then squeeze in the lemon/pour the lemon juice into the pan.
Once the pasta is cooked, drain, and add to the frying pan. Toss in the pasta so it is all mixed in.
Remove the pasta mixture from the frying pan into a plate or bowl.
Place the tuna steak into the pan and sear for 2.5 minutes on each side.
Slice the tuna steak into thin slices. Place the tuna slices on top of the pasta.
Top it off with some fresh cut/jar-bought parsley.