Main course€

Crispy Baked Pasta with Tuna, Broccoli and Light Cheese Sauce

A balanced and filling meal. This baked pasta with tuna and broccoli combines whole-grain pasta, a rich source of protein, and a crispy crust.

Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
4

Recipe

For the main dish

Pasta, dry, whole grain, spaghetti
300 g
Broccoli, raw
1 head
Fish, tuna, light, canned in water
160 g
Onions, red, raw
1 medium
Garlic, raw
1 clove

For the sauce and topping

Yogurt, Greek, plain, whole milk
200 g
Milk, whole, 3.25% milkfat, with added vitamin D
100 ml
Mustard, prepared, yellow
1 tsp
Cheese, mozzarella, low moisture, part-skim
80 g
Salt, table, iodized
1 pinch
Oil, olive, extra virgin
1 tbsp
Parsley, fresh

Per servingTotal
Calories:496.5 kcal1986 kcal
Protein:31.1 g124.5 g
Carbohydrates:67.9 g271.7 g
Fiber:9.7 g38.8 g
Water:213 ml852 ml
Fat:13.8 g55.3 g
Micronutrients
Sugar:9 g35.9 g
Saturated fat:4.7 g18.7 g
Cholesterol:36.2 mg144.8 mg
Sodium:342.7 mg1370.8 mg
Potassium:868.3 mg3473.3 mg
Calcium:293.7 mg1174.6 mg
Iron:4.8 mg19.3 mg
Magnesium:135 mg539.9 mg
Zinc:4 mg15.9 mg
Phosphorus:590 mg2359.9 mg
Vitamin C:80.5 mg322.1 mg
Vitamin A:91.9 µg367.6 µg
Vitamin D:0.9 µg3.5 µg
Vitamin B12:1.9 µg7.4 µg

Instructions

1
Preheat the oven to 200 °C.
2
In a large pot of salted water, cook the whole-grain pasta. Three minutes before the end of cooking, add the broccoli florets to the water. Drain everything.
3
Meanwhile, in a pan with olive oil, quickly sauté the chopped onion and garlic until fragrant and softened.
4
In a bowl, prepare the sauce: mix the Greek yogurt, milk, mustard, sautéed onion and garlic, and half of the grated cheese. Season with salt and pepper.
5
In a baking dish, combine the drained pasta with broccoli, drained tuna, and the prepared sauce. Sprinkle the remaining cheese evenly on top.
6
Bake in the oven for 15–20 minutes, until the cheese melts and turns golden brown. Sprinkle with fresh parsley before serving.

Nutritional benefits

Thanks to the use of whole-grain pasta and broccoli, this meal is rich in fiber, which supports healthy digestion, while tuna provides high-quality protein for muscle recovery.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.