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Craving a comforting, yet healthy dinner? This Tuna Puttanesca recipe is an easy dinner idea that turns everyday pantry ingredients into a flavorful pasta dish in no time. Bursting with the robust flavors of a traditional Puttanesca sauce, this canned tuna recipe deserves a spot in your dinner rotation.
If you’ve never heard of it, Puttanesca sauce is the culinary equivalent of a feisty Italian drama – bold, fiery, and unapologetically full of character. If sauces had a personality, Puttanesca would be the life of the party, always ready to add a spicy kick to your pasta! It’s a must try!
Let’s get cooking!
Ingredients and their Benefits
- Whole Wheat Spaghetti: A healthier alternative to regular pasta, it adds fiber and nutrients to our dish.
- Garlic: Not only does it add a punch of flavor, but it’s also known for its health benefits including heart health and immune support.
- Canned Anchovies Fillets in Olive Oil: These tiny fish are packed with umami flavor and are a great source of Omega-3 fatty acids.
- Red Pepper Flakes: Adds a touch of heat to the dish and boosts metabolism.
- San Marzano Tomatoes: The foundation of any good puttanesca sauce. They’re sweet, tangy, and full of antioxidants.
- Tomato Paste: Intensifies the tomato flavor and thickens the sauce.
- Fresh Oregano: Adds a hint of earthiness and is known for its antibacterial properties.
- Green and Black Olives: Add a salty bite and are packed with heart-healthy fats.
- Capers: Brings a tangy punch and are low in calories.
- Tuna canned in Olive Oil: A lean source of protein and rich in omega-3 fatty acids.
- Parsley for Garnish: Brightens the flavors and adds a pop of color.
How to Make Tuna Puttanesca
- Start by bringing a pot of salted water to a boil for the pasta.
- Set aside four anchovy fillets for garnish, then pour the oil from the rest of the can into a 5-quart sauté pan and warm it over medium heat.
- Add garlic and the remaining anchovies to the heated oil. Stir frequently until the garlic softens and the anchovies dissolve, which will take approximately one minute.
- Following this, add the tomato paste and red pepper flakes, cooking for another minute to blend the flavors.
- Next, incorporate the crushed tomatoes, olives, capers, and oregano into the mixture.
- Allow the sauce to reach a gentle boil, then reduce the heat to low and let it simmer uncovered for 15 to 20 minutes.
- While the sauce simmers, add the pasta to the boiling water and cook as per the package instructions until al dente.
- Cut the tuna into bite-sized chunks and gently stir them into the sauce. Allow it to cook for a few more minutes until the tuna is heated through.
- Once the pasta is cooked, drain it well. Serve the pasta with the tuna sauce spooned over the top.
- Finish off by topping the dish with the reserved anchovies and a garnish of fresh parsley. Enjoy your delicious Tuna Puttanesca.
For detailed instructions, see the full recipe below.
Recipe Tips and Substitutions
- If you don’t have fresh oregano, use dried oregano.
- You can substitute tuna in water for tuna in olive oil. While olive oil packed tuna has a richer flavor, the choice between the two often depends on your personal preference and dietary needs.
- Canned salmon can be a good substitute for tuna in this recipe as well.
- Feel free to use diced, crushed or fresh tomatoes in lieu of canned whole tomatoes.
How to reduce sodium in this recipe
If you’re looking for a lower sodium version of this Tuna Puttanesca recipe, here are a few suggestions:
- Anchovies: These can be high in sodium, so consider using less or omitting them entirely. You could replace them with a splash of Worcestershire sauce for that umami flavor.
- Canned Tuna: Opt for low-sodium canned tuna. Also, rinsing canned tuna under water before use can help reduce its sodium content.
- Olives and Capers: Both olives and capers can be high in sodium. Rinse them well before using, or use less than the recipe calls for.
- Tomato Paste and Canned Tomatoes: Look for low-sodium or no-salt-added versions of these products.
- Pasta Water: Don’t salt the pasta water.
Remember, always consult with a healthcare professional or a dietitian for personalized advice when making changes to your diet for health reasons.
Serving Suggestions
Serve this spaghetti puttanesca hot, garnished with fresh parsley. Pair it with a crisp salad dressed in a simple vinaigrette and some crusty bread to mop up every last drop of the savory sauce.
Storage Instructions
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently before serving.
Variations
For a vegetarian version, simply omit the anchovies and tuna. Chickpeas would work well too as a substitute for extra protein.
Conclusion
This Tuna Puttanesca is a pantry recipe that delivers big on flavor. It’s an easy dinner recipe that transforms simple ingredients into a comforting meal.
Whether you’re cooking for a cozy dinner at home or entertaining guests, this spaghetti puttanesca is sure to impress with its robust flavors and classic Italian flair.
Try this spaghetti puttanesca tonight and enjoy a satisfying, healthy dinner!
Buon appetito!
More delicious recipes with canned tuna
It you’ve liked this canned tuna recipe, try these other easy dinner ideas:
Tuna and Avocado Stuffed Peppers
Cannellini Beans and Tuna Salad
Tuna Puttanesca with Spaghetti
Ingredients
- 8 oz whole wheat spaghetti
- 4 cloves garlic minced
- 1 can anchovies fillets in olive oil
- 1/2 tsp red pepper flakes
- 28 oz San Marzano tomatoes, canned whole or crushed
- 1 tbsp tomato paste
- 1 tbsp fresh oregano (or 1 tsp dried)
- 1/2 cup olives (green and black) sliced
- 1/4 cup capers drained and rinsed
- 6 oz tuna canned in olive oil
- parsley for garnish
Instructions
- Start by bringing a pot of salted water to a boil for the pasta.
- Set aside four anchovy fillets for garnish, then pour the oil from the rest of the can into a 5-quart sauté pan and warm it over medium heat.
- Add garlic and the remaining anchovies to the heated oil. Stir frequently until the garlic softens and the anchovies dissolve, which will take approximately one minute.
- Add the tomato paste and red pepper flakes, cooking for another minute to blend the flavors.
- Incorporate the crushed tomatoes, olives, capers, and oregano into the mixture.
- Allow the sauce to reach a gentle boil, then reduce the heat to low and let it simmer uncovered for 15 to 20 minutes.
- While the sauce simmers, add the pasta to the boiling water and cook as per the package instructions until al dente.
- Cut the tuna into bite-sized chunks and gently stir them into the sauce. Allow it to cook for a few more minutes until the tuna is heated through.
- Once the pasta is cooked, drain it well. Serve the pasta with the tuna sauce spooned over the top.
- Finish off by topping the dish with the reserved anchovies and a garnish of fresh parsley.
Delicious! Just enough spicy heat to give it character; just enough pasta and tuna to make it “comfort food!”
Thanks for the Low Salt section… I’m one of those who must watch it… I never salt my pasta water anymore (I know, I know…)
And I appreciate the notion of using canned tuna. That’s very much in the spirit of a Puttanesca (wink wink nudge nudge). Stuff from the pantry, so doesn’t require a trip to the market, and can be whipped up between customers.
I’ve also had to cut back on my Worcestershire, fish/hoisin/soy, and anchovies lately… I use tamarind paste, molasses, a bit of red wine vinegar and a bit more garlic. It’s not the same, but it does add a surprising amount of umami.
Randy, I have tried to keep people like you in mind lately when I write my posts, as we can all benefit from a reduced sodium diet. I am drawing lessons from the DASH and MIND diets that are close to the Mediterranean Diet and share the top spots as overall healthiest diets. And you’re spot on about the spirit of Puttanesca 😉😄