Light pasta with tuna and parsley

Ingredients

• 140 gspaghetti
• 300 gcleaned tuna
• 20 gparsley
• 1 clovegarlic
• 4 teaspoonsextra-virgin olive oil
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Prepare the tuna

   Rinse the tuna and cut it into small cubes.

2. 2

   Sauté the garlic

   Pour 1 tablespoon of oil into a non-stick frying pan and brown the garlic clove.

3. 3

   Cook the tuna

   Add the diced tuna, season with salt and pepper, and cook for a few minutes.

4. 4

   Add a little water

   Pour in a very small amount of water and continue cooking for a few more minutes.

5. 5

   Add the parsley

   When the tuna is cooked, stir in the parsley.

6. 6

   Boil the spaghetti

   Cook the spaghetti in plenty of salted water, drain it while still al dente and add it to the pan.

7. 7

   Toss and serve

   Gently mix the pasta with the tuna and parsley, scatter over a little more parsley and serve.

What is pasta with tuna and parsley?

It is an Italian-style pasta dish combining tuna, garlic and parsley with spaghetti. This version keeps the oil modest while relying on the tuna and fresh herbs for flavour.

The method is simple: cook the tuna briefly in a pan, then bring it together with al dente pasta. A little cooking water helps the ingredients mingle without making a heavy sauce.

Nutrition and macros by portion

The nutrition label shows one serving as written: 525 calories, 45g protein, 53g carbs, 12g fat.

Most of the carbohydrates come from the spaghetti, while the tuna provides most of the protein. Olive oil contributes much of the fat, with smaller amounts from the tuna and pasta. Pair a serving with salad or vegetables for a more balanced plate.

Choosing the ingredients

Tuna: The recipe calls for 300 g of cleaned tuna, cut into small cubes so it cooks quickly and evenly. Patting it dry after rinsing can help reduce excess water in the pan.

Parsley: Use the stated 20 g, adding it once the tuna is cooked and reserving some for the finish. Fresh parsley gives the dish its herbal lift.

Oil and garlic: The ingredients list specifies 4 teaspoons of olive oil, while the method uses 1 tablespoon to start the pan. Follow the listed amount if measuring the recipe as written, and avoid letting the garlic darken.

Cooking the tuna gently

Even cubes: Cut the tuna into pieces of similar size so they cook at roughly the same pace. Season it in the pan, as directed, and keep the cooking time brief.

A little water: Add only a small splash after the initial cooking, then continue for a few minutes. The tuna should be cooked through but not left in the pan long enough to become dry.

Getting the pasta texture right

Al dente: Cook the spaghetti in plenty of salted water and drain it while it still has a slight bite. It will be mixed with the tuna in the pan, so avoid cooking it until soft.

Gentle tossing: Add the drained spaghetti to the pan and mix carefully to keep the tuna pieces intact. If the mixture seems dry, a small splash of pasta water can help it coat the strands.

Timing the components

Start the pasta water while preparing the tuna so the two parts are ready close together. The tuna needs only a few minutes of cooking at each stage, while the spaghetti timing depends on its packet instructions.

Add the parsley after the tuna is cooked, then bring in the pasta straight after draining. This keeps the final mixing quick and helps the herbs stay fresh-tasting.

What to serve alongside

A crisp green salad or lightly dressed tomatoes make a fresh accompaniment without competing with the parsley. Serve the pasta as soon as it is tossed, while the strands are warm and separate.

If you want a more substantial plate, add a side of vegetables such as steamed greens. Keep additional salt and oil on the table so diners can adjust their own portions.

Recipe notes & tips

• Cut the tuna into evenly sized cubes so the pieces cook at a similar rate.
• Keep the garlic pale golden rather than letting it brown heavily.
• Add just a small splash of water at first; the recipe calls for very little.
• Check the spaghetti early and drain it while it is still al dente.
• Reserve some parsley to scatter over the finished pasta.
• Toss gently so the tuna stays in pieces.

Variations

• Add lemon: Finish with a little lemon zest for a fresh citrus note.
• Use another pasta shape: Swap in a similar amount of a shape that catches small pieces of tuna.
• Add chilli: Include a pinch of chilli flakes with the garlic for gentle heat.
• Include vegetables: Stir in cooked peas or courgette for extra colour and texture.
• Use tinned tuna: Drain it well and fold it in near the end, as it needs less cooking than fresh tuna.

Common mistakes to avoid

• Overcooking the tuna: Keep the cooking brief and stop once it is cooked through to help it stay tender.
• Burning the garlic: Brown it gently and add the tuna before it becomes dark.
• Adding too much water: Start with a very small amount so the tuna does not boil in excess liquid.
• Soft pasta: Drain the spaghetti al dente because it is mixed in the pan afterwards.
• Rough mixing: Fold the pasta through gently to avoid breaking up the tuna.
• Using all the parsley too early: Save some for the final garnish to keep its flavour prominent.

How to store

Refrigerate leftovers promptly in a covered container and eat within 1–2 days. Reheat gently in a pan with a splash of water, just until hot; take care not to overcook the tuna.

Frequently asked questions