Flakey Fish Pasta Bowl
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
667
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 667 cal. | (32 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 78 g | (52 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4.1 μg | (21 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 37.7 μg | (63 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.9 mg | (149 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.5 μg | (28 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 144 mg | (152 %) | ||
| Potassium | 1,031 mg | (26 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 49 μg | (25 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 14 ozs Rigatoni
- 7 ozs Green beans
- 3 Tbsps olive oil
- 1 onion (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 1 Tbsp white wine
- 4 Tomatoes (diced)
- 2 red Bell pepper (seeds removed and diced)
- 12 ozs canned Tuna (drained)
- salt
- freshly ground peppers
Preparation steps
1.
Cook the rigatoni in boiling, salted water according to the packet instructions, until al dente.
2.
Blanch the green beans in boiling, salted water for 2-3 minutes, until al dente. Drain, refresh in cold water and drain well.
3.
Heat the oil inn a large pan and gently cook the onion and garlic until translucent.
4.
Deglaze with the wine, then add the tomatoes, peppers and tuna and cook for 4-5 minutes.
5.
Mix in the beans and drained pasta. Add a little of the pasta cooking water if you wish. Cook for 1-2 minutes until piping hot. Season to taste with salt and pepper and tip into a serving dish.
