The Foodie Physician: Dining with the Doc: Spaghetti with Tuna
type="text/javascript">adSetOthAT('kvblogger=TheFoodiePhysician');

Dining with the Doc: Spaghetti with Tuna




#OnlyAlbacore #BumbleBeeTuna #CG #Pasta #TheFoodiePhysician


No more boring tuna dishes!  My Spaghetti with Tuna is an elegant dish that will make you look at albacore in a whole new way. 

I love pasta.  I often turn to pasta dishes when I’m looking for dinner ideas for my family or even when I’m entertaining guests.  I try to keep things interesting by adding a variety of ingredients to my pasta dishes like colorful, nutritious vegetables and hearty, lean proteins.  You may not think of adding seafood to your pasta dishes but fish, shrimp, scallops, crab, lobster, clams and mussels are all excellent additions to your usual dinner dishes.  In fact, the US Dietary Guidelines recommend eating at least 8 ounces of a variety of seafood per week for those following a 2,000 calorie-per-day diet.  Among other things, seafood is a rich source of omega-3 fatty acids, which have numerous health benefits.  



#OnlyAlbacore #BumbleBeeTuna #CG #Pasta #TheFoodiePhysician


If you don’t have fresh seafood, no worries, you can turn to your pantry.  Bumble Bee® Solid White Albacore in Water is the perfect ingredient to enhance your kitchen creations.  When you open the can, you can immediately see the difference between the solid white albacore and chunk light tuna.  It has a firm texture, light color and fresh taste. 


#OnlyAlbacore #BumbleBeeTuna #CG #Pasta #TheFoodiePhysician


Plus, it’s low in calories, low in saturated fat, and is packed with a variety of important nutrients.  It’s an excellent source of high quality protein, healthy fats, vitamins and minerals.  One serving has only 60 calories but is packed with 13 grams of protein.  In addition, all Bumble Bee® tuna are wild-caught using sustainable fishing methods.


#OnlyAlbacore #BumbleBeeTuna #CG #Pasta #TheFoodiePhysician


For many of us, when we were growing up, our main exposure to tuna usually came in the form of tuna fish sandwiches or perhaps tuna casserole.  But I challenge you to look at tuna in a whole new way.  Say no to boring tuna dishes!  Try making solid white albacore the primary ingredient in your next meal.  My Spaghetti with Tuna is a hearty, nutritious meal that’s packed with flavor.  It’s elegant enough to serve at a dinner party but easy enough to make for a weeknight meal.  Incorporating healthy, Mediterranean ingredients, this colorful dish has a simple sauce made with fresh cherry tomatoes, capers, white wine and aromatics like garlic and shallots.  Chili flakes add a little heat.  The sauce is tossed with whole grain spaghetti, fresh basil and hearty chunks of Bumble Bee® Solid White Albacore.  A final garnish of lemony breadcrumbs adds a pop of flavor as well as texture. 


#OnlyAlbacore #BumbleBeeTuna #CG #Pasta #TheFoodiePhysician


Check out the Bumble Bee website to learn more about Bumble Bee® Solid White Albacore Tuna and get some delicious recipe ideas.   


#OnlyAlbacore #BumbleBeeTuna #CG #Pasta #TheFoodiePhysician


Spaghetti with Tuna
Makes 4 servings


Ingredients:
8 ounces whole grain spaghetti (I used a quinoa and brown rice blend)
1 ½ tablespoons olive oil
2 medium shallots, sliced
3 cloves garlic, chopped
¼ teaspoon chili flakes
8 ounces cherry or grape tomatoes (about 1 ½ cups), halved
Salt and pepper
2 tablespoons capers, drained
½ cup dry white wine
1 can (12 oz) Bumble Bee® Solid White Albacore in Water
¼ cup fresh basil, roughly chopped plus extra leaves for garnish
½-1 cup pasta water

Breadcrumb Topping:
2 tablespoons whole wheat breadcrumbs
1 teaspoon chopped basil
1 teaspoon lemon zest
1 teaspoon olive oil


Directions:
Bring a large pot of salted water to a boil.  Add the pasta and cook until al dente.  Drain the pasta reserving about 1 cup of the pasta water. 

While the pasta is cooking, make the sauce.  Heat the oil in a large skillet over medium heat and add the shallots, garlic and chili flakes.  Cook a few minutes until softened.  Add the tomatoes and season them with ¼ teaspoon salt and 1/8 teaspoon pepper.  Cook until they start to soften, about 4 minutes.  Add the capers and wine and turn up the heat.  Cook a few minutes until the wine is reduced by half.  Add the Bumble Bee® albacore, breaking it up into large chunks.

Add the cooked pasta along with the basil and about ½ cup of the pasta water.  Toss to combine all of the ingredients, adding more pasta water as needed to form a sauce that coats the pasta.  Taste and adjust seasoning with salt and pepper.

Transfer the pasta to a serving platter.  To make the breadcrumb topping, mix the breadcrumbs, basil, lemon zest and oil together in a small bowl.  Sprinkle the mixture on top of the pasta.  Garnish with extra basil leaves.      


One serving: Calories 410; Fat 9g (Sat 1.7g); Protein 29.6g; Carb 49.3g; Fiber 1.4g; Sodium 605mg


#OnlyAlbacore #BumbleBeeTuna #CG #Pasta #TheFoodiePhysician


I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

27 comments :

  1. I have a hecks of a lot of cans of tuna, and I'm about to go off to live in student housing again, so excited to try making this! It looks delicious!

    ReplyDelete
    Replies
    1. Thanks, Farrah! Canned tuna was always a staple for me when I was in school too :)

      Delete
  2. So pretty!! Canned tuna was one of my favorite foods growing up, but my kids haven't developed a taste for it. Still, this dish looks SO tasty to me-I may just make it for myself one night, and send the kids out to dinner with their dad :-)

    ReplyDelete
  3. Tuna mixed with pasta never appealed to me - until now! This dish looks so flavorful and light. Especially love the lemony breadcrumbs on top!

    ReplyDelete
    Replies
    1. Thanks, Jessica! It actually works great together. And the lemony breadcrumbs- I can pretty much eat them on anything!

      Delete
  4. Pasta + seafood is pretty much my favorite dinner combo ever. And I adored tuna noodle casserole growing up - this looks so much better :)

    ReplyDelete
    Replies
    1. It's one of my favorite combos too! It's funny, I never really ate tuna casserole growing up but did have plenty of tuna sandwiches!

      Delete
  5. I love tuna pasta! I always call it Tuna Puttanesca so it sounds fancy... ;) Love this, Sonali!

    ReplyDelete
    Replies
    1. Haha, love it, Marissa. Sometimes changing the name is just the ticket ;)

      Delete
    2. Haha, I actually thought about calling it a puttanesca! That will be a future post- I have a great puttanesca recipe :)

      Delete
  6. O yes! Canned tuna is always one of my go-tos!!! You can always make it delish! A blank slate protein!

    ReplyDelete
  7. I literally just wrote down these ingredients so I can buy them and try this dish over the weekend. My kids feel so-so about tuna but my husband and I love it. And I think this dish could be the one that converts the kiddos. YUM.

    ReplyDelete
    Replies
    1. Thanks Amelia, I hope you and your whole family like it! Sienna feels so-so about a lot of ingredients, but if I put them into a pasta dish, I can usually get her to try it at least! Have a great weekend :)

      Delete
  8. Looks great! I have a ton of pasta but trying to always think of ideas to make it healthier! I'm not familiar with canned tuna since we didn't eat it growing up but my fiance loves that stuff

    ReplyDelete
    Replies
    1. Thanks, Natalie! I hope you give the dish (and canned tuna) a try!

      Delete
  9. This looks so easy and delicious. Perfect for a meal on a budget too. Love how your freshened it up too.

    ReplyDelete
    Replies
    1. Thanks, Julie! Good point, it's definitely economical. And I love using fresh basil to brighten up a dish :)

      Delete
  10. I loved this recipe the moment I saw it on Facebook Sonali! We eat tuna frequently and I'm always looking for new delicious ways to serve it. This recipe is positively perfect!

    ReplyDelete
    Replies
    1. Awww, thanks Alisa! The tuna really works great in this dish. I hope you try it out!

      Delete
  11. Yummmmmm! I loveee tuna as a quick and easy protein option and this looks amazing!

    ReplyDelete
  12. I don't eat tuna but I just wanted to say that this dish looks amazing. I turn to pasta a lot too for dinner. I always try to "beef" it up a bit with tons of veggies.

    ReplyDelete
    Replies
    1. Thanks so much, Rosey, it's a staple in my house! You could definitely make this dish substituting veggies for the tuna :)

      Delete
  13. This definitely is NOT the tuna dish I grew up with! It's beautiful and sounds tasty!

    ReplyDelete

Print

LinkWithin

Related Posts Plugin for WordPress, Blogger...