Mediterranean Tuna Pasta
Mediterranean Tuna Pasta delivers 30g protein and 429 calories per serving — hitting your protein target without excess calories. Quick-preps 4 servings on the stovetop, combining shelf-stable tuna with whole grains for complete meals. Ideal for weeknight dinners when you need speed without compromise.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Garlic(8g)
- •Anchovy
- •Canned Diced Tomatoes(794g)
- •Olives, Black, Canned, Pitted(120g)
- •1/2 Tbsp dried basil ($0.15)
- •Red pepper flakes(1g)
- •1/2 tsp salt ($0.05)
- •freshly cracked black pepper to taste ($0.03)
- •Squash, Yellow Summer
- •Tuna, Ahi, Sushi-Grade(340g)
- •Parsley, Fresh
- •Pasta, White, Dry (Unspecified Type)(227g)
Instructions
- 1Dice the onion and cook it in a large skillet along with the minced garlic, anchovy filets and olive oil. Cook until the onions are soft and transparent and the anchovies have dissolved.
- 2Meanwhile, cut the squash into half rounds or quarters. Add the squash to the skillet and continue to saute until they are slightly softened.
- 3Add the can of tomatoes, roughly chopped olives, basil, crushed red pepper, salt, and cracked black pepper. Stir to combine. Nestle the tuna steaks down into the sauce, place a lid on top and let simmer until the tuna is cooked through. The tuna will turn from mauve to white as it cooks. When it is completely white, it is done.
- 4While the tuna is poaching in the sauce, cook the pasta according to the package directions (boil for 5-7 minutes or until al dente). When the pasta is finished, drain in a colander.
- 5When the fish and pasta are finished cooking, gently lift the fish out of the skillet and then stir in the freshly chopped parsley and pasta. Serve the pasta with sauce and vegetables topped with a piece of tuna steak.
Nutrition — Per Serving
429
calories
30g
protein
11g
fat
- Carbohydrates
- 52g
- Saturated fat
- 1.7g
- Sodium
- 491 mg
- Dietary fiber
- 6.5g
4 servings per batch · ~380g each
Macro data sourced from USDA FoodData Central
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How much protein does Mediterranean Tuna Pasta have per serving?
Each serving delivers 30g of protein and 429 calories, with 11g fat and 52g carbs. The carb-to-protein ratio skews toward carbohydrates, making this a better fit for post-workout meals than pre-workout.
How long does Mediterranean Tuna Pasta take to prep?
Quick prep recipe that yields 4 servings in a single batch on the stovetop. Pasta cooks quickly, so you'll have 4 complete dinners ready with minimal active cooking time.
Is Mediterranean Tuna Pasta good for muscle gain?
At 30g protein and 429 calories with 52g carbs per serving, this recipe works as a post-workout meal during muscle gain phases when carbohydrate replenishment matters. Combine it with a higher-protein main to maximize daily protein intake.
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