This fresh tuna and tomato spaghetti is perfect for those days when you want a quick and tasty meal.
Nothing reminds me more of summer than a tasty fresh tuna and tomato pasta! Spring is coming and my mind is already thinking about dinners on the terrace and swimming in the pool. Luckily where I live the climate is very mild and rarely we have extreme bad weather or extreme cold. So, as march starts, I can see swallows flying over my house and other birds singing in the wonderful sunlight. All this makes me want to eat something light, fresh and very easy to cook, to have the time to enjoy the food and the changing of the season. In many places around the world, February and March are tuna season so it’s easy to get amazing fresh tuna.
There’s an important note about tuna, yellowfin tuna is caught worldwide and it’s becoming and endangered species, moreover, due to the size of the fish, tuna has a high mercury and micro plastics content. I would recommend to use skipjack tuna, or bonito, smaller fish that contain less harmful chemicals.
Fresh tuna and tomato spaghetti: health facts
This pasta is not only easy and delicious but it is also packed with nutrients such as lycopene (antioxidant) and omega-3 fatty acids from the fish, that are important for the healthy of our brain and heart, and also help prevents diseases. When cooked the content of lycopene in the tomatoes increases and it also becomes more bioavailable (meaning the body can absorb it easier).
TIP: don’t overcook the tuna, it might be golden on the outside but red inside, otherwise it’ll loose its texture.
HEALHTY HACK: Instead of using spaghetti choose a short pasta such as penne or farfalle, cook the pasta drain it and run it under cold water to cool it. Stir fry the pasta in the pan with the sauce. This will add a whopping 15/20% of fiber to your pasta, when the starch in the pasta are cooled down and then reheated they turn into resistant starch (AKA fibers), turning you pasta into a healthier and more nutritious meal.
LUNCHBOX HACK: Use penne or farfalle, then cook the tuna without adding the tomatoes. Cool the pasta and mix it with the cooked tuna and fresh tomatoes for a very quick pasta salad.
Ingredients
- 360gr spaghetti
- 400gr tuna fillet
- 500g fresh tomatoes
- 2 tbsp of extra virgin olive oil
- 1 scallion
- 1 garlic clove
- 1 tbsp of chopped fresh ginger
- 2 tbsp soysauce
- salt and pepper to taste
- 1 tbsp of coarse salt to cook the pasta
Method
Step 1
Cook the pasta according to the direction on the package or follow the instruction on How to boil italian pasta
Step 2
Chop the tuna fillet into 1cm cubes. Wash the tomatoes, and chop them into 1cm cubes. If you’re using big tomatoes, discard the seeds. This step is not necessary for pachino or cherry tomatoes.
Step 3
Crush the garlic with a knife and slice finely the scallion. Add both to a large pan with the oil and turn the heat on to medium. Cook for a couple of minutes.
Step 4
Add the chopped tuna and stir fry to seal the cubes. Add the tomato cubes and season with a pinch of salt and pepper. Let it cook for 6/8 mins and then add the soy sauce and the ginger. Mix evenly.
Step 5
Remove 1 cup of water from the pot, then drain the pasta and add it to the pan with the sauce. If the sauce is too thick add a couple of tbsp of cooking water to make it smoother. Stir fry for one minute and serve with a sprinkle of pepper.
