Ingredients
- Extra Virgin Olive Oil: 3 tablespoons (The fruity backbone for sautéing, adding depth of flavour)
- Garlic: 4 cloves, minced (The aromatic heart of the sauce; adjust to your preference)
- Onion: 1 medium, finely chopped (Provides a sweet and savoury base)
- Canned Crushed Tomatoes: 1 can (28 ounces / 794g) (The star of the sauce, offering rich tomato flavour and texture)
- Canned Tuna: 2 cans (5-6 ounces / 140-170g each), packed in oil or water, drained well (The protein powerhouse; choose good quality for best taste)
- Dried Oregano: 1 teaspoon (A classic Mediterranean herb that pairs beautifully with tomatoes)
- Red Pepper Flakes: ½ teaspoon, or to taste (For a gentle kick of heat; optional but recommended)
- Salt: 1 teaspoon, or to taste (Essential for bringing out all the flavours)
- Freshly Ground Black Pepper: ½ teaspoon, or to taste (Adds a pungent warmth)
- Pasta: 1 pound (450g) of your choice (e.g., spaghetti, linguine, penne, fusilli – something to hold the sauce well)
- Fresh Parsley: ¼ cup, chopped (For a burst of freshness and colour at the end)
- Reserved Pasta Water: 1 cup (The starchy liquid gold that helps the sauce emulsify and cling to the pasta)
- Optional: Capers: 1 tablespoon, rinsed (For a briny, tangy accent)
- Optional: Black Olives: ¼ cup, sliced (Adds a salty, fruity note)
- Optional: Parmesan Cheese: For grating over, to serve (A salty, umami finish)
Instructions
- Prepare the Pasta: Bring a large pot of generously salted water to a rolling boil. Add the pasta and cook according to package directions until al dente (tender but still firm to the bite). Just before draining, reserve about 1 cup of the starchy pasta water. Drain the pasta and set aside. Do not rinse the pasta, as the starch helps the sauce adhere.
- Sauté Aromatics: While the pasta is cooking, heat the olive oil in a large skillet or Dutch oven over medium heat. Once the oil is shimmering, add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
- Add Garlic and Seasonings: Add the minced garlic, dried oregano, and red pepper flakes (if using) to the skillet. Cook for another 1-2 minutes, stirring constantly, until the garlic is fragrant. Be careful not to burn the garlic, as it can become bitter.
- Build the Tomato Sauce: Pour in the crushed tomatoes. Stir well to combine with the aromatics. Bring the sauce to a gentle simmer. Reduce the heat to low, cover, and let it simmer for at least 10-15 minutes, allowing the flavours to meld. A longer simmer (up to 30 minutes) will result in an even deeper, richer flavour.
- Incorporate Tuna and Optional Add-ins: Gently flake the drained tuna into the simmering tomato sauce. If using capers or olives, add them now as well. Stir to combine everything. Let it heat through for another 2-3 minutes. Taste the sauce and adjust seasoning with salt and freshly ground black pepper as needed. Remember that tuna and optional capers/olives can be salty, so taste before adding too much extra salt.
- Combine Pasta and Sauce: Add the cooked pasta directly to the skillet with the tuna and tomato sauce. Toss everything together thoroughly to ensure every strand or piece of pasta is well-coated.
- Emulsify with Pasta Water: If the sauce seems too thick or isn’t coating the pasta well, add a splash (about ¼ cup at a time) of the reserved pasta water. The starch in the water will help the sauce emulsify and cling beautifully to the pasta, creating a silkier texture. Toss continuously until the sauce reaches your desired consistency.
- Finish and Serve: Stir in most of the fresh chopped parsley, reserving a little for garnish. Serve the Tuna and Tomato Pasta immediately in warm bowls. Garnish with the remaining fresh parsley and a generous grating of Parmesan cheese, if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 650
- Protein: 35g