Mediterranean Diet Classic Tuna Sauce
Dive into the vibrant flavors of the Mediterranean with this Mediterranean Diet Classic Tuna Sauce, a quick and healthy recipe perfect for busy weeknights. Bursting with wholesome ingredients like flaky canned tuna, zesty lemon zest, juicy cherry tomatoes, and briny Kalamata olives, this sauce delivers a symphony of savory and tangy notes in every bite. Enhanced by aromatic garlic, a touch of heat from crushed red pepper flakes, and the freshness of parsley, this dish pairs beautifully with pasta or grilled vegetables, making it versatile and diet-friendly. Ready in just 30 minutes, this easy tuna sauce harnesses the richness of olive oil for an authentic Mediterranean touch while staying light and nutritious. Ideal for those embracing the Mediterranean lifestyle, it's a flavor-packed, crowd-pleasing meal that keeps both health and taste in perfect harmony.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 3 whole Garlic cloves, minced
- 200 grams Canned tuna, preferably in olive oil
- 2 tablespoons Capers, rinsed and drained
- 0.5 teaspoons Crushed red pepper flakes
- 250 grams Cherry tomatoes, halved
- 50 grams Kalamata olives, pitted and sliced
- 1 tablespoon Lemon zest
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
In a large skillet, heat olive oil over medium heat.
Add the minced garlic to the oil and sauté for 1-2 minutes until fragrant but not browned.
Add the canned tuna, breaking it up with a spatula, and cook for 3-4 minutes until it is heated through.
Stir in the capers and crushed red pepper flakes, cooking for another 1-2 minutes to infuse the flavors.
Add the halved cherry tomatoes and cook for about 5 minutes until they soften and begin to release their juices.
Stir in the sliced Kalamata olives and lemon zest, cooking for another 2 minutes.
Remove from heat and stir in the fresh parsley.
Season the sauce with salt and black pepper to taste.
Serve the sauce immediately over pasta or as a topping for grilled vegetables.
Nutrition Facts
Calories |
827 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.3 g | 71% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 106 mg | 35% | |
| Sodium | 4335 mg | 188% | |
| Total Carbohydrate | 20.3 g | 7% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 6.7 g | ||
| Protein | 63.2 g | 126% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 143 mg | 11% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1247 mg | 27% | |
*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.
