• Ermanno Lelli

Spaghetti With Tuna Sauce And Olives

I keep a few tins of tuna and olives in my pantry, usually for making salad or pasta at midnight when I have nothing else to eat but tuna, olives, tomato, and sliced cheese.

Tuna and olives pair well with pasta. Italians are well aware of this. This tuna sauce spaghetti with olives combination is a perfect fit. Simple, delicious, and nutritionally balanced, this is the sort of recipe you should keep on your hands because it is inexpensive, tastes fantastic, and uses simple pantry ingredients. It is perfect for when you don't have time to go shopping.

Scroll to see the complete details about the nutritional information of important ingredients at the end of this recipe. But before scrolling, check the detailed recipe of spaghetti with tuna sauce and olives in the blurb.

Ingredients

To make spaghetti with tuna sauce and olives, you need the following simple ingredients that will be already available in your kitchen.

  • 1 x 210 g canned tuna in oil

  • One large onion, peeled and chopped

  • 3 garlic cloves, peeled and crushed

  • 4 tablespoons capers, rinsed and drained

  • 1 pound (450 g) skinned and chopped ripe fresh tomatoes

  • Some fresh parsley leaves (shredded)

  • 2 oz. (50 g) chopped green/black olives

  • Salt, to taste

  • Freshly ground black pepper, to taste

  • 450 g spaghetti

  • A pinch of oregano ( to finish up)

Instructions

You just need to follow the following easy steps to have your hearty meal done.

  1. Drain the tuna, flake it apart, and set aside the oil.

  2. Pour the tuna oil into a saucepan, slightly heat it, and add the onion and garlic. Gently fry them until softened.

  3. Then, add the tomatoes. Cook, covered, for 3-5 minutes, or until the tomatoes are softened.

  4. Add the tuna, capers, and parsley, reduce to low heat and continue to cook the sauce for 5-10 minutes, or until the mixture reaches a sauce-like consistency.

  5. Then, add the olives and stir—season with salt and freshly ground pepper.

  6. Meanwhile, cook the spaghetti in plenty of boiling salted water (adhere to the instructions contained in the packet) for 10-15 minutes, or until al dente. Stirring occasionally. Reserve some of the pasta water while draining the pasta.

  7. Add spaghetti to the tuna sauce. Stir the tuna mixture and the reserved pasta water with the drained spaghetti. Cook for 2-3 minutes. Add a pinch of oregano to finish up.

This whole-family-pleasing tuna sauce spaghetti is ready.

  1. Enjoy!

  2. Alternatively, skip step 8. Transfer spaghetti to a serving bowl or plate, top with tuna sauce and olives. Sprinkle a pinch of oregano. Serve immediately with your favorite drink.

Enjoy your Spaghetti With Tuna Sauce And Olives…..It is delicious!

Give it a try this weekend or order my spaghetti tuna online from casa pasta by Ermanno Lelli in Hong Kong (link)

Chef’s Notes

  • Use tin Sirena Tuna in oil Italian style and fresh parsley leaves for an outstanding flavor.

  • If you don’t have fresh parsley leaves, you can use dried parsley as well. A few teaspoons of dried parsley will suffice.

  • You may substitute a can of chopped tomatoes if you do not have fresh tomatoes. I like foods that are made with fresh ingredients, so I always have fresh tomato and parsley in my fridge.

  • You can keep parsley fresh for a long time by removing the elastic band from the bunch and laying the parsley leaves on moist paper towels. Wrap and store them in a plastic bag. Place them in the refrigerator.

  • Don’t store. It is better to prepare it fresh and serve it immediately. However, if you want, you can keep it in the refrigerator for one day in an airtight container. But I don't recommend it.

  • This recipe is suitable for kids, lunch, and dinner. It is also budget-friendly.

  • You can also add 2 tablespoons of caper if you like.

Ingredients Nutritional Information

This recipe is made with simple ingredients yet is full of healthy nutrients.

Tuna

Tuna is an essential part of the diet of Italian people. It contains a high amount of omega-3 fatty acids but is low in total fat. Tuna is highly protein-dense. Calcium, potassium, phosphorus, iron, zinc, vitamin b, vitamin D, selenium, and choline are found in tuna. Tuna, like other canned products, may contain a high sodium content. Check food labels to identify low-sodium or no-salt-added items.

Whether you use fresh or canned tuna, it has various health benefits. It's good for heart health, preventing anemia, and fighting against cancer. It also helps in weight loss.

For more details, read my ingredient blog post on Tuna.

Olives

Olives are delicious. They have a tangy, slightly bitter, yet very powerful flavor. Due to their high-fat content, olives are a special fruit. They are a popular part of the Mediterranean diet. Their main fat component is oleic acid, which has several health benefits. They contain 4–6% carbohydrates, the majority of which is fiber. Olives contain vitamin E, copper, iron, and calcium.

Additionally, they may have high sodium content if packed in salt water. Olives are also rich in antioxidants such as oleuropein, tyrosol, hydroxytyrosol, quercetin, and oleanolic acid.

All these nutrients contain several health benefits, including lowering inflammation, reducing microorganism growth, increasing glutathione levels in the blood - the most important antioxidants in the body, Improve cardiovascular health, good for bone health, preventing cancer and other chronic diseases.

To have more information about olives, don't forget to read my ingredient blog post on olives.

Tomatoes

Tomatoes are high in lycopene ー an antioxidant known to protect the body from free radical damage. Additionally, it is recognized to help prevent and treat prostate, rectum, cervical, and breast cancer. Vitamins A and C, iron, potassium, phosphorus, and sulfur are abundant in tomatoes. They have been demonstrated in research to boost the skin's ability to defend itself against UV rays by 33%.

See my blog post about Pomodoro Del Piennolo.

BUON APPETITO!

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