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

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 time
5 min
Cook time
15 min
Total time
20 min
Servings
2

Recipe

Pasta, dry, whole grain, spaghetti
160 g
Fish, tuna, light, canned in water
160 g
Capers, canned
1 tbsp
BLACK OLIVES
12 piece
Oil, olive, extra virgin
2 tbsp
Garlic, raw
2 clove
CHILLI POWDER BLEND, CHILLI
0.5 tsp
Lemons, raw, without peel
1 piece
Parsley, fresh
1 bunch
Salt, table, iodized
1 pinch

Per servingTotal
Calories:503 kcal1006 kcal
Protein:28.1 g56.2 g
Carbohydrates:65.4 g130.7 g
Fiber:9.4 g18.8 g
Water:134.3 ml268.5 ml
Fat:17.6 g35.1 g
Micronutrients
Sugar:3.9 g7.7 g
Saturated fat:2.6 g5.1 g
Cholesterol:28.8 mg57.6 mg
Sodium:483.2 mg966.3 mg
Potassium:651.7 mg1303.4 mg
Calcium:78.4 mg156.8 mg
Iron:6.4 mg12.7 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

1
Bring 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.
2
Before draining the pasta, reserve 150 ml of the cooking water. Then drain the pasta.
3
Heat 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.
4
Add 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.
5
Add the cooked shells to the pan. Add the lemon zest, lemon juice and chopped parsley. Mix everything well so the sauce coats the pasta.
6
Turn 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.