Tuna-Lemon Pasta
Tuna-Lemon Pasta - Pasta shells cradle the zesty fish sauce
Healthy, because
Even smarter
Nutritional values
This pasta dish can be enjoyed even by those with elevated fat levels, as it's low in fat and cholesterol. The tuna also packs this dish with the trace element iodine, which contributes to a well-functioning thyroid gland, and heart-healthy omega-3 fatty acids.
A leafy grean salad with coarsely grated carrot and a dressing made of lemon juice, crushed garlic, salt, pepper, some honey, and olive oil makes a perfect side dish.
(Percentage of daily recommendation)
| Calorie | 572 cal. | (27 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 73 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 63.8 μg | (106 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 569 mg | (14 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 186 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 2 g |
Kitchen utensils
Preparation steps
Drain tuna, place in a large bowl and flake with a fork.
Rinse lemon in hot water, wipe dry and finely grate zest.
Peel onion and chop finely. Rinse parsley, shake dry, pluck off leaves and chop finely.
Peel garlic and crush with flat side of a large knife.
Mix lemon zest, olive oil, garlic, onion, parsley and tuna well. Season with salt and pepper and allow to sit, covered, for 30 minutes.
Meanwhile, rinse arugula, shake dry and coarsely chop.
Cook pasta in a pot of boiling salted water until al dente according to package directions. Drain in a sieve, reserving 1/3 cup cooking water. Mix pasta water with tuna mixture and serve with arugula.
