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Main mealBalancedMediterraneanFish & seafood€€

Whole Wheat Shells with Tuna, Capers and Black Olives in Lemon Sauce

Name: Whole Wheat Shells with Tuna, Capers and Black Olives in Lemon Sauce
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2
Ingredients: 160 g Pasta, dry, whole grain, spaghetti; 160 g Fish, tuna, light, canned in water; 1 tbsp Capers, canned; 12 piece BLACK OLIVES; 2 tbsp Oil, olive, extra virgin; 2 clove Garlic, raw; 0.5 tsp CHILLI POWDER BLEND, CHILLI; 1 piece Lemons, raw, without peel; 1 bunch Parsley, fresh; 1 pinch Salt, table, iodized

Prepare quick and nutritious whole wheat shells with tuna, capers and olives, bringing the authentic taste of the Mediterranean to your plate in less than 20 minutes.

Prep time5 min

Cook time15 min

Total time20 min

Servings2

Recipe

Pasta, dry, whole grain, spaghetti160 gFish, tuna, light, canned in water160 gCapers, canned1 tbspBLACK OLIVES12 pieceOil, olive, extra virgin2 tbspGarlic, raw2 cloveCHILLI POWDER BLEND, CHILLI0.5 tspLemons, raw, without peel1 pieceParsley, fresh1 bunchSalt, table, iodized1 pinch

Large pasta potWide panLemon zester

Per servingTotal

Calories:567.1 kcal1134.1 kcal

Protein:28.1 g56.2 g

Carbohydrates:65.4 g130.7 g

Fiber:11 g22 g

Water:134.3 ml268.5 ml

Fat:24 g47.9 g

Micronutrients

Sugar:3.9 g7.7 g

Saturated fat:4.2 g8.3 g

Cholesterol:28.8 mg57.6 mg

Sodium:1866.9 mg3733.7 mg

Potassium:651.7 mg1303.4 mg

Calcium:158.4 mg316.7 mg

Iron:7.8 mg15.5 mg

Magnesium:129.2 mg258.4 mg

Zinc:3.2 mg6.3 mg

Phosphorus:415.7 mg831.3 mg

Vitamin C:47.7 mg95.4 mg

Vitamin A:77.8 µg155.6 µg

Vitamin D:1 µg1.9 µg

Vitamin B12:2.1 µg4.1 µg

Instructions

1Bring salted water to a boil in a large pot. Cook the whole wheat shells according to the package instructions (usually 9–11 minutes) until al dente.
2Before draining the pasta, reserve 150 ml of the cooking water. Then drain the pasta.
3Heat olive oil in a larger pan over medium heat. Add the garlic and chili and sauté briefly (about 1 minute) until the garlic becomes fragrant but doesn't brown.
4Add the olives and capers to the pan. Cook for another 1–2 minutes, then pour in 100 ml of the reserved pasta water and let the liquid simmer gently and emulsify with the oil.
5Add the cooked shells to the pan. Add the lemon zest, lemon juice and chopped parsley. Mix everything well so the sauce coats the pasta.
6Turn off the heat and gently fold the tuna chunks into the dish. This prevents the tuna from drying out too much or falling apart. If needed, add the remaining cooking water, season with pepper and serve.

Nutritional benefits

Thanks to the high content of high-quality protein from the tuna and complex carbohydrates from the whole wheat pasta, this meal provides long-lasting energy and supports tissue repair.

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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.