Fettuccine with Tuna and Fresh Tomatoes
Our dietitians' favourite
This recipe is taken from the 2009 Milk Calendar. Fast, easy and fresh-tasting are the hallmarks of this pasta dish. Made with on-hand ingredients, it's perfect for a family meal on a busy evening.
- Prep: 10 min - 15 min
- Cooking: 10 min
Ingredients
- 12 oz (375 g) fettuccine or other long pasta
- 1 tbsp (15 mL) butter
- 3 cloves garlic minced
- 1/2 tsp (2 mL) each, dried basil and thyme
- hot pepper flakes (or to taste)
- Salt
- 2 tbsp (30 mL) all-purpose flour
- 2 cups (500 mL) milk
- Grated zest of 1 lemon
- 2 cans (each about 6 oz / 170 g) light tuna drained
- 4 small plum tomatoes chopped
- 2 tbsp (30 mL) freshly squeezed lemon juice
- 1/4 cup (50 mL) whole or chopped black or green olives (optional)
- 1/4 cup (50 mL) chopped fresh basil
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Preparation
In a large pot of boiling, salted water, cook fettuccine for 10 min or according to package directions, until tender; drain well.
Meanwhile, in a saucepan, melt butter over medium-low heat. Add garlic, dried basil and thyme, hot pepper flakes and 1/2 tsp (2 mL) salt; sauté for 1 min or until softened. Whisk flour into milk and stir into saucepan with lemon zest. Increase heat to medium and bring to a boil, whisking constantly for 2 to 3 min, or until sauce is thickened. Stir in tuna and tomatoes and heat through. Remove from heat; stir in lemon juice and season to taste with salt.
Divide pasta among shallow serving bowls and spoon sauce over top; sprinkle with olives (if using) and fresh basil.
Tips
Look for Italian tuna packed in olive oil for a deeper tuna flavour.
For the Adventurous: Replace tuna with 4 oz (125 g) chopped smoked salmon and add 1 tsp (5 mL) crushed pink or green peppercorns with garlic or 2 tbsp (30 mL) drained capers with tomatoes.
Healthy Eating Tip: The month of March marks the official celebration of healthy eating ' and this recipe fits the bill with heart-healthy fish. Canadians are encouraged to have two fish servings weekly, so plan to use this dish often!
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Nutritional information
Per serving| Energy: | 533 Calories |
| Protein: | 32 g |
| Carbohydrate: | 82 g |
| Fat: | 8 g |
| Fibre: | 5 g |
| Sodium: | 828 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 17 % / 191 mg |
| Vitamin B12: | 103 % |
| Folate: | 87 % |
| Niacin: | 84 % |
| Thiamin: | 48 % |
