Light spaghetti with tuna and peppers

Ingredients

• 140 gspaghetti
• 80 gtuna in spring water, drained
• 1red pepper
• 2 teaspoonsgrated Parmesan
• 1 clovegarlic
• 4 teaspoonsextra-virgin olive oil
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Grill the pepper

   Wash the pepper and grill it on a very hot griddle. Remove the seeds and inner ribs.

2. 2

   Slice the pepper

   Cut the pepper into thin strips and set it aside.

3. 3

   Warm the garlic

   Cut the garlic into large pieces and gently fry it in the oil for a few minutes.

4. 4

   Add the tuna

   Flake the tuna into the pan and let it take on the flavour of the oil.

5. 5

   Toss the spaghetti

   Remove the garlic. Add the spaghetti, cooked in plenty of salted water and drained while still al dente.

6. 6

   Add pepper and cheese

   Stir in the pepper strips and grated Parmesan.

7. 7

   Finish and serve

   Toss until the ingredients are well combined, then serve.

What is spaghetti with tuna and peppers?

This is a simple Italian-style pasta dish that brings together pantry-friendly tuna and fresh red pepper. Its appeal is the contrast between savoury fish, sweet pepper and the familiar bite of spaghetti.

Here, grilling the pepper gives it a mellow, slightly smoky flavour, while a modest amount of oil and Parmesan coats the pasta without making the sauce heavy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 360 calories, 23g protein, 50g carbs, 11g fat.

The spaghetti provides most of the carbohydrates, while the tuna contributes much of the protein. Olive oil supplies most of the fat, with a smaller amount from the Parmesan. Pair a serving with salad or extra vegetables if you would like more variety on the plate.

Choosing the ingredients

Tuna: Use tuna in spring water and drain it well so it seasons the pasta without adding excess liquid. Flake it gently to keep some texture.

Pepper: A firm, ripe red pepper brings sweetness to the dish. Grill it until softened, then remove the seeds and inner ribs before slicing.

Pasta and cheese: Spaghetti is the specified shape, and grated Parmesan helps bind the ingredients. Keep the cheese finely grated so it distributes through the hot pasta.

Grilling the pepper

A very hot griddle helps the pepper cook and develop colour without becoming waterlogged. Turn it as needed so it softens across its surface.

Let it cool enough to handle before removing the seeds and ribs. Slice it into strips that are easy to twirl up with the spaghetti.

Building the tuna flavour

Garlic: Cut the clove into large pieces and warm it in the oil for only a few minutes. Removing it before adding the pasta keeps its flavour gentle and avoids leaving large pieces in the finished dish.

Tuna: Add the flaked tuna to the garlic-infused oil and stir to coat it. It only needs to warm through and take on the flavour of the pan.

Getting the pasta texture right

Cook the spaghetti in plenty of salted water and drain it al dente, so it retains a slight firmness. Since it will be tossed with the other ingredients, avoid cooking it until soft.

Add the drained pasta to the tuna pan, then fold in the pepper and Parmesan. Toss until the cheese is spread through the dish and the ingredients cling to the spaghetti.

Timing and serving

The listed total time is 50 minutes, including preparing and grilling the pepper. You can cook the spaghetti while the tuna warms, but keep the pepper preparation in mind when planning the sequence.

Serve the pasta straight away while it is hot. A simple green salad or steamed vegetables make a fresh accompaniment.

Recipe notes & tips

• Drain the tuna thoroughly before adding it to the pan.
• Keep the garlic pieces large so they are easy to remove.
• Salt the pasta water before cooking the spaghetti.
• Drain the spaghetti while it still has a slight bite.
• Grate the Parmesan finely so it mixes evenly through the pasta.
• Serve immediately for the best texture.

Variations

• Add chilli: Stir a pinch of chilli flakes into the oil with the garlic.
• Use yellow pepper: Grill a yellow pepper for a milder, sweet flavour.
• Add parsley: Scatter chopped fresh parsley over the pasta just before serving.
• Include capers: Stir in a few drained capers with the tuna for a briny note.
• Use wholemeal spaghetti: Swap in wholemeal spaghetti, cooking it according to its packet instructions.

Common mistakes to avoid

• Burning the garlic: Keep the heat moderate and remove the pieces after a few minutes.
• Watery tuna: Drain it well before flaking it into the pan.
• Soft spaghetti: Drain it al dente because it is tossed again with the other ingredients.
• Under-grilled pepper: Cook it on a properly hot griddle until softened before slicing.
• Adding Parmesan too early: Stir it in with the pepper after the pasta has entered the pan.

How to store

Refrigerate leftovers in a sealed container and eat within 2 days. Reheat gently in a pan with a small splash of water, stirring until piping hot; the spaghetti may soften slightly.

Frequently asked questions