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Main mealMain CourseMediterraneanBalancedFish & seafood€€

Whole grain pasta with tuna, tomatoes, and spinach

Name: Whole grain pasta with tuna, tomatoes, and spinach
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 200 g Pasta, dry, whole grain, spaghetti; 160 g Fish, tuna, light, canned in water; 1 medium Onions, red, raw; 2 clove Garlic, raw; 250 g Tomatoes, grape, raw; 50 g Corn, sweet, yellow, canned, vacuum pack, no salt added; 100 g Spinach, baby; 1 tbsp Oil, olive, extra virgin; 100 ml Tomato, puree, canned; 1 tsp Spices, oregano, dried; Salt, table, iodized; Parsley, fresh

A quick and balanced recipe for pasta with tuna, combining nutrient-dense ingredients and Mediterranean flavors. A complete meal prepared in 15 minutes.

Prep time5 min

Cook time10 min

Total time15 min

Servings2

Recipe

Pasta, dry, whole grain, spaghetti200 gFish, tuna, light, canned in water160 gOnions, red, raw1 mediumGarlic, raw2 cloveTomatoes, grape, raw250 gCorn, sweet, yellow, canned, vacuum pack, no salt added50 gSpinach, baby100 gOil, olive, extra virgin1 tbspTomato, puree, canned100 mlSpices, oregano, dried1 tspSalt, table, iodizedParsley, fresh

Large pot for pastaDeep panColanderSharp knife and cutting board

Per servingTotal

Calories:606.6 kcal1213.1 kcal

Protein:34.4 g68.7 g

Carbohydrates:98.2 g196.3 g

Fiber:16.3 g32.5 g

Water:346.4 ml692.8 ml

Fat:12.4 g24.7 g

Micronutrients

Sugar:9.9 g19.7 g

Saturated fat:1.4 g2.8 g

Cholesterol:28.8 mg57.6 mg

Sodium:283.9 mg567.8 mg

Potassium:1592.4 mg3184.8 mg

Calcium:154.6 mg309.2 mg

Iron:8.7 mg17.4 mg

Magnesium:229 mg458 mg

Zinc:4.4 mg8.8 mg

Phosphorus:582.7 mg1165.3 mg

Vitamin C:60 mg119.9 mg

Vitamin A:158.3 µg316.5 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. Add the whole grain pasta and cook according to the package instructions until "al dente". Important: Before draining the pasta, reserve approximately 100 ml of the starchy cooking water.
2While the pasta is cooking, heat olive oil in a pan. Add finely chopped onion and sauté for 3 minutes until translucent. Add minced garlic and sauté for another 30 seconds until fragrant.
3Add sliced cherry tomatoes to the pan and cook for 3–4 minutes until they soften and release their juices. Mix in tomato paste, oregano, salt, and pepper. Cook for another 2 minutes.
4Stir the drained tuna, corn, and fresh spinach into the sauce. Mix only long enough for the spinach to wilt (approximately 1 minute).
5Drain the cooked pasta into the pan and pour in a few spoonfuls of the reserved starchy water. Mix well over medium heat until the sauce coats the pasta and becomes creamy. Serve immediately, garnished with fresh parsley.

Nutritional benefits

This meal contributes to muscle recovery due to the high content of lean protein from tuna, while whole grains and vegetables provide a long-lasting source of energy without sudden spikes in blood sugar.

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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.