Tuna Spaghetti Recipe

Today we’re excited to share our tuna spaghetti recipe that utilizes inexpensive ingredients to make a healthy and fulfilling meal. The spaghetti is accompanied by canned tuna, bacon, lemon juice and zest, capers, and Italian seasoning.

The dish features many layers of flavor and texture from simple ingredients that may already be in your pantry. Enjoy a cost-effective and healthy Italian experience right in your own home. 

Is Tuna Spaghetti Healthy?

Yes, it is.

Each serving of this dish contains 21 g of protein and 46 g of carbs to help fill you up and keep you going. We also adjusted ingredients to keep the amount of saturated fat and sodium low at 7 g and 451 mg. And as an added bonus, this dish only contains 465 calories.

You may wonder if canned tuna is a healthy ingredient. The answer is yes, but only if it is consumed moderately. Fish is a highly nutritious food, but the FDA recommends eating about 2 meals a week of lower mercury fish.

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Canned tuna still has the health benefits of fresh tuna. Omega-3 fatty acids are beneficial for the body, lowering the risks of heart diseases and cancer, as well as promoting brain and eye health.

Canned tuna also comes in low-sodium options which is what we went for to avoid unhealthy amounts of sodium in the dish.

Main Ingredients

• Spaghetti

The base of the dish is spaghetti, the most popular variety of pasta. There’s a high chance you may already have it in your pantry.

You can also substitute spaghetti with other long pastas such as linguine or fettuccine. We don’t recommend hollow pasta because this dish doesn’t have a thick sauce.

• Canned tuna 

Tuna is the primary source of protein in the dish. It comes with its own salty and buttery taste which isn’t overly fishy. We use Albacore tuna for its firm texture and high-fat content which makes the dish richer.

• Bacon

Bacon and pasta go hand in hand (see similar recipes like this Carbonara Pasta and Cheese Spaghetti). It plays a supporting role to the tuna with its smokey and meaty flavor. The crispy bacon bits also add more texture to the dish.

• Spices

We use salt, pepper, and Italian seasoning. A mixture of dried oregano, basil, parsley, thyme, and rosemary, Italian seasoning gives the dish all the herby flavors reminiscent of an authentic Italian dish.

• Capers

Capers may be the least familiar ingredient in this dish. They are immature flower buds of the caper bush and preserved in a salt or vinegar brine. Their flavor profile is special: tangy, earthy, briny, and somewhat similar to that of olives. It goes well with lemon, which also happens to be in this recipe.

• Lemon juice and zest

They provide the necessary acidity to balance out the tuna and bacon. They lighten up the dish with both their fresh flavor and bright color. When adding zest, be sure not to get any of the pith as this can add bitterness to the dish.

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How to Zest a Lemon

Zesting a lemon is where you take off the very top, colored layer of the peel. This can be tricky to do if you don’t know the techniques.

Fortunately, there are multiple tools that can help you zest a lemon. Just watch your fingers!

You can use a knife or potato peeler. However, these tools require you to be familiar with the technique.

Other options include a cheese grater or Microplane. These two aren’t technique sensitive. You only need to move the lemon back and forth while rotating it.

A tool created specifically for this task and no other is a zester. The zester is somewhat similar to a peeler only it has small holes instead of a blade. It is easy to use but only has one function—if you zest a lot, it would be a worthwhile investment.

Now you know how to zest, it’s time to look at how to make the rest of the dish.

How to Store and Reheat the Leftovers

You can store leftover tuna spaghetti in the fridge in an airtight container, where it can happily last up to three days. If you don’t plan on eating it in the next few days, you can freeze it in freezer bags for one to two months.

We advise you to store leftover tuna in the fridge. Transfer the tuna to a plastic or glass container as the tin can potentially become rusty once open.

The microwave is a go-to choice for reheating if you don’t have a lot of time. If you do, you can put the spaghetti in a skillet and heat it using the stove or the oven.

While reheating, you can add a few tbsp of water to prevent your spaghetti from drying out.

What to Serve With

Tuna spaghetti is a fulfilling dish, but for a complete meal, we recommend serving it with a salad to add more vegetables and a juice to add a cleansing and fresh note.

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• Burrata Salad: This salad is the perfect option to add more fiber to the meal. It features burrata cheese alongside radish, beet, and carrot slices, arugula, pistachios, and croutons. Not only is it healthy, but it also adds a lot of different flavors to the meal thanks to the burrata cheese and the balsamic vinaigrette.
• Cucumber and Lemon Juice: This drink is a good option to finish the meal. Cucumber and lemon combined make a soothing and refreshing sensation, perfect for cleansing your palate after a delicious meal.

How to Make Tuna Spaghetti

5 from 2 votes

Our tuna spaghetti recipe utilizes inexpensive ingredients to make a healthy and fulfilling meal. This dish features many layers of flavor and texture from simple ingredients that may already be in your pantry.

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• cook TIME 6 mins
• prep TIME 5 mins
• total TIME 10 mins

• COURSE Main Course
• CUISINE Italian
• SERVINGS
  4

  servings
• CALORIES 465 kcal

INGREDIENTS

1x2x3x

• 20 oz cooked spaghetti
• 6 oz low-sodium canned light tuna
• 1 oz raw cured bacon (chopped)
• 0.5 oz brined capers
• 2 tbsp garlic (minced)
• 2 tbsp unsalted butter
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp lemon zest
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp Italian seasoning
• 2 tbsp parsley

INSTRUCTIONS

Image instructions

1

Put a pan on low heat and sear 1 oz bacon for 1 minute or until caramelized.

2

Add 2 tbsp unsalted butter, 2 tbsp garlic, and 2 tbsp olive oil and stir for 30 seconds over medium heat.

3

Add 20 oz cooked spaghetti, 1/2 tsp lemon zest, 1 tbsp lemon juice, 1/2 tsp Italian seasoning, 0.5 oz brined capers, 1/2 tsp salt, 1/2 tsp pepper and mix well for 2 minutes.

4

Add 6 oz canned tuna and mix for 2 more minutes.

5

Take it off the heat, garnish with parsley, and enjoy.

NUTRITION

Nutrition Facts

How to Make Tuna Spaghetti

Amount Per Serving (1 serving)

Calories 465Calories from Fat 198

% Daily Value*

Fat 22g

34%

Saturated Fat 7g

44%

Polyunsaturated Fat 3g

Monounsaturated Fat 11g

Cholesterol 35mg

12%

Sodium 451mg

20%

Potassium 118mg

3%

Carbohydrate 46g

15%

Fiber 3g

13%

Sugar 1g

1%

Protein 21g

42%

Vitamin A 182IU

4%

Vitamin C 6mg

7%

Calcium 29mg

3%

Iron 1mg

6%

* Percent Daily Values are based on a 2000 calorie diet.

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