High in Healthy Fats

Tuna-Lemon Pasta

with Arugula
4.75
Average: 4.8 (4 votes)
(4 votes)
Tuna-Lemon Pasta

Tuna-Lemon Pasta - Pasta shells cradle the zesty fish sauce

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Health Score:
8,3 / 10
Difficulty:
very easy
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
572
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie572 kcal(27 %)
Protein29 g(30 %)
Fat17 g(15 %)
Carbohydrates73 g(49 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.2 μg(11 %)
Vitamin E1.8 mg(15 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.9 mg(91 %)
Vitamin B₆0.5 mg(36 %)
Folate49 μg(16 %)
Pantothenic acid0.7 mg(12 %)
Biotin2.2 μg(5 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C9 mg(9 %)
Potassium569 mg(14 %)
Calcium84 mg(8 %)
Magnesium88 mg(29 %)
Iron2.9 mg(19 %)
Iodine34 μg(17 %)
Zinc2.3 mg(29 %)
Saturated fatty acids4.3 g
Uric acid186 mg
Cholesterol52 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
12 ounces canned Tuna
1 lemon
1 red onion
4 sprigs parsley
2 garlic
2 tablespoons extra virgin olive oil
salt
peppers
1 bunch Arugula
14 ounces Pasta shell (such as conchiglie)
How healthy are the main ingredients?
Tunalemononionparsleygarlicolive oil
Preparation

Kitchen utensils

1 Sieve, 1 large Bowl, 1 Fork, 1 Cutting board, 1 Fine grater, 1 Small knife, 1 Large knife, 1 Tablespoon, 1 Wooden spoon, 1 Salad spinner, 1 large Pot, 1 Measuring cups

Preparation steps

1.
Tuna-Lemon Pasta preparation step 1

Drain tuna, place in a large bowl and flake with a fork.

2.
Tuna-Lemon Pasta preparation step 2

Rinse lemon in hot water, wipe dry and finely grate zest.

3.
Tuna-Lemon Pasta preparation step 3

Peel onion and chop finely. Rinse parsley, shake dry, pluck off leaves and chop finely.

4.
Tuna-Lemon Pasta preparation step 4

Peel garlic and crush with flat side of a large knife.

5.
Tuna-Lemon Pasta preparation step 5

Mix lemon zest, olive oil, garlic, onion, parsley and tuna well. Season with salt and pepper and allow to sit, covered, for 30 minutes.

6.
Tuna-Lemon Pasta preparation step 6

Meanwhile, rinse arugula, shake dry and coarsely chop.

7.
Tuna-Lemon Pasta preparation step 7

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.