Fettuccine with Tuna and Fresh Tomatoes

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
Yields 4 servings
fettuccine with tuna and fresh tomatoes
Tuna and tomatoes go together so well! While the fettuccine is cooking, you’ll have time to prepare the sauce that combines herbs and garlic, and gives this dish a typically Mediterranean flavour everyone will love.

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

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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Nutrition

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 %