Low Fat Classic Tuna Sauce
Elevate your meal with this irresistible Low Fat Classic Tuna Sauce, a healthier twist on traditional Italian-inspired flavors. Perfectly blending protein-rich canned tuna and creamy low-fat Greek yogurt, this quick and easy recipe is ready in just 15 minutes, making it ideal for weeknight dinners and meal prepping. Sautéed shallots and garlic infuse the sauce with aromatic depth, while a splash of zesty lemon juice and tangy capers add brightness and boldness. Serve this versatile sauce over pasta, drizzle it on roasted vegetables, or use it as a flavorful sandwich spread. Packed with fresh parsley and minimal olive oil, this dish is both heart-healthy and packed with protein. Keywords: low-fat tuna sauce, healthy pasta sauce, creamy yogurt-based sauce, quick tuna recipe, Mediterranean-inspired sauce.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 2 cloves Garlic cloves, minced
- 1 medium Shallot, finely chopped
- 200 grams Canned tuna in water, drained
- 120 grams Low-fat plain Greek yogurt
- 1 teaspoon Lemon zest
- 2 tablespoons Fresh lemon juice
- 1 tablespoon Capers, drained
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
Instructions
Heat the olive oil in a medium-sized saucepan over medium heat.
Add the minced garlic and chopped shallot to the pan and sauté for approximately 2-3 minutes, or until they become fragrant and translucent.
Reduce the heat to low and stir in the drained tuna, breaking it up gently with a fork.
In a small bowl, whisk together the Greek yogurt, lemon zest, and lemon juice until smooth.
Add the yogurt mixture to the saucepan with the tuna and gently stir to combine.
Mix in the capers, salt, and black pepper, and continue to cook for another 2 minutes, stirring occasionally.
Remove the saucepan from the heat and taste the sauce. Adjust seasoning if needed.
Serve the tuna sauce warm over your choice of pasta, or use it as a condiment to accompany your preferred dish.
Garnish with fresh chopped parsley before serving.
Nutrition Facts
Calories |
502 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 83 mg | 28% | |
| Sodium | 2023 mg | 88% | |
| Total Carbohydrate | 18.0 g | 7% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 8.8 g | ||
| Protein | 65.7 g | 131% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 211 mg | 16% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 964 mg | 21% | |
*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.
