Heart-Healthy Classic Tuna Sauce
Elevate your weeknight dinners with this vibrant and guilt-free **Heart-Healthy Classic Tuna Sauce**, a modern twist on a beloved favorite. Packed with omega-3-rich canned tuna and seasoned with fresh garlic, tangy lemon zest, and briny capers, this sauce bursts with Mediterranean flavors while promoting heart health. A splash of low-sodium vegetable broth keeps it light, while red pepper flakes add a subtle kick. Ready in just 20 minutes, it’s the perfect wholesome topper for whole-grain pasta or quinoa, balanced with a sprinkle of fresh parsley for a pop of color and freshness. Whether you’re meal-prepping for busy days or looking for a nutritious dinner idea, this tuna sauce is your go-to option for a satisfying, healthy meal.
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Recipe Information
Ingredients
- 2 cans (5 oz each) canned tuna in water
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic
- 1 teaspoon lemon zest
- 2 tablespoons fresh lemon juice
- 1 cup low-sodium vegetable broth
- 2 tablespoons capers
- 0.25 cup, chopped parsley
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
Instructions
Drain the canned tuna and set aside.
In a large skillet, heat the extra virgin olive oil over medium heat.
Finely chop the garlic cloves and add to the skillet. Sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.
Add the drained tuna to the skillet, breaking it up with a spatula.
Stir in the lemon zest, lemon juice, capers, and low-sodium vegetable broth.
Let the mixture simmer for 3-5 minutes, allowing the flavors to meld together.
Season with black pepper and red pepper flakes. Adjust seasoning as desired.
Remove from heat and stir in the chopped parsley.
Serve immediately over whole-grain pasta or your choice of healthy grains, garnished with additional parsley if desired.
Nutrition Facts
Calories |
615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 90 mg | 30% | |
| Sodium | 1201 mg | 52% | |
| Total Carbohydrate | 10.3 g | 4% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 2.1 g | ||
| Protein | 74.1 g | 148% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 99 mg | 8% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1050 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
