Pasta com Atum

Pasta com Atum is a delicious Brazilian dish that combines the heartiness of pasta with the rich flavor of tuna, creating a protein-packed meal that's both satisfying and easy to prepare. This dish is perfect for a quick weeknight dinner or a nutritious lunch.

Ingredients

• Pasta (fusilli or penne) - 200 grams
• Canned tuna in olive oil - 1 can (about 150 grams, drained)
• Cherry tomatoes - 200 grams, halved
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Onion - 1 small, diced
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/4 teaspoon (optional)

Steps

1. Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.
3. Add the minced garlic to the skillet and cook for an additional 1-2 minutes until fragrant.
4. Stir in the halved cherry tomatoes and cook for about 5 minutes until they start to soften.
5. Add the drained tuna to the skillet, breaking it up gently with a fork. Mix well with the tomato and onion mixture.
6. Once the pasta is cooked, reserve 1/2 cup of the pasta water and then drain the pasta.
7. Add the drained pasta to the skillet, tossing everything together. If the mixture seems dry, add reserved pasta water a little at a time until desired consistency is reached.
8. Stir in lemon juice, chopped parsley, salt, black pepper, and red pepper flakes (if using). Mix well until everything is combined and heated through.
9. Serve immediately, garnished with additional parsley if desired.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 56 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 40 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein from the tuna, which supports muscle growth and repair.
• Rich in omega-3 fatty acids, beneficial for heart health.

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