Pasta con Atún

Pasta con Atún is a delightful Spanish dish featuring al dente pasta tossed with protein-rich tuna, fresh vegetables, and a zesty dressing. This high-protein meal is not only easy to prepare but also bursting with flavors that transport you straight to the Mediterranean coast.

Ingredients

• Pasta (fusilli or penne) - 200 grams
• Canned tuna in olive oil - 150 grams, drained
• Cherry tomatoes - 150 grams, halved
• Green bell pepper - 1 medium, diced
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Extra virgin olive oil - 2 tablespoons
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon
• Red chili flakes - 1/2 teaspoon (optional)

Steps

1. Bring a pot of salted water to a boil and cook the pasta according to package instructions until al dente, usually about 10-12 minutes.
2. Meanwhile, in a large mixing bowl, combine the drained tuna, cherry tomatoes, green bell pepper, red onion, minced garlic, fresh parsley, olive oil, lemon juice, salt, and black pepper.
3. Once the pasta is cooked, reserve 1/2 cup of pasta water and drain the rest. Add the hot pasta to the mixing bowl with the tuna mixture.
4. Toss everything together, adding reserved pasta water a little at a time if needed for moisture. Adjust seasoning with more salt, pepper, and red chili flakes if desired.
5. Serve immediately, garnished with extra parsley and a drizzle of olive oil if desired.

Nutrition

• Calories: 520
• Protein: 33 g
• Carbs: 60 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in omega-3 fatty acids from tuna, promoting heart health.

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