This high-protein tuna bake is a delicious supper that's simple to prepare and only requires a few essential ingredients!
Tuna is an excellent source of protein and omega-3 fatty acids, making it a healthy choice for the main meal.
This recipe uses canned tuna, perfect for a quick and easy week night dinner. Serve with steamed vegetables, whole wheat pasta or a green salad for a complete meal.
Tuna is an excellent protein source, making it perfect for building muscles. In addition, whole wheat pasta is a good source of carbohydrates and can help fuel your muscles after a workout.
When combined, tuna and pasta make a healthy and satisfying meal that can help you reach your fitness goals.
Related Article: 3 Muscle Building Tips That You Probably Didn't Know
Benefits of Eating Tuna
Before getting into the recipe, let us have a look at some of the benefits of consuming tuna. Tuna is a versatile fish that can be used in a variety of dishes. It is packed with nutrients and is a good source of protein, vitamins and minerals.
Eating tuna can help to improve your overall health and well-being. Here are some of the top reasons why you should eat tuna:
- Tuna is an excellent source of protein.
- Tuna is low in calories and fat.
- Tuna is rich in omega-3 fatty acids, which are beneficial for your heart health.
- Tuna consumption has been linked with a lower risk of stroke.
- Tuna can help to improve cognitive function and memory.
- Tuna is a good source of B vitamins, which are important for energy metabolism.
- Tuna consumption has been linked with a lower risk of certain types of cancer.
- Tuna is a good source of minerals, including selenium and magnesium.
- Tuna can help to boost your immune system.
- Tuna is a delicious and versatile fish that can be enjoyed in many different ways.
Apart from adding tuna, you should consider Omega-3 fish oil tablets by DMoose which are a great way to get more fish into your diet. Omega-3 fatty acids are important for both mental and physical health and are found in high amounts in fish.
Related Article: Vitamins and Minerals That You Should Take Daily
Pasta With Tuna
|
Prep Time |
2 mins |
|
Cook Time |
12 mins |
|
Plating |
1 min |
|
Total Time |
15 mins |
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Ingredients
- 1 can tuna, you can use the ones that are in brine, but you can also have the tuna in oil, spring water etc.
- 100 g whole wheat pasta. It is best to use fussily with this recipe, but you can substitute it with your favourite type of pasta.
- 1 tomato
- A pinch of salt
- A pinch of black pepper
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 3-5 olives (optional)
- 1 small red chilli pepper. You can also use chilli flakes.
- 1 garlic clove (optional)
Instructions
Boiling the pasta
To a small saucepan with boiling water, add a tablespoon of olive oil or cooking oil and a pinch of salt. Allow the pasta to boil for 12-13 minutes.
Preparation:
- Open a tuna can, and drain the liquid.
- Wash the tomatoes and chop them.
- If you're using olives and chilli peppers, it is time to chop them.
- Crush the garlic clove. You can crush the garlic clove on a chopping board.
- Bake for 20-25 minutes at a moderate oven temperature of 180 to 190 C (350–375 F).
Plate
- Drain the pasta and then return it to the saucepan you used to boil it.
- Mix the tuna, chopped tomatoes, olives, chilli (or chilli flakes), and garlic. Season the tuna with salt, lemon juice and black pepper.
- Mix it all and place it in a bowl.
Nutrition Facts
|
Number of Servings |
1 |
|
Calories |
296 kcal |
One reason to enjoy tuna pasta is that the seafood flavor can accentuate the taste of the pasta sauce. For example, a tomato-based sauce or diced tomatoes and olive oil can be delicious with canned tuna.
To enhance your seafood nutritious values, you should add DMoose krill oil to your diet. Omega-3 fatty acids found in krill oil are superior to those found in fish oil in terms of heart health. Antioxidants in this superfood battle free radicals and protect cells against oxidative stress.
Conclusion
The benefit of eating tuna pasta is that it is a healthy meal option. Tuna is a good protein source and omega-3 fatty acids, which are beneficial for maintaining heart health.
Additionally, whole wheat pasta is a complex carbohydrate that can provide lasting energy. Thus, tuna pasta can be a filling and satisfying meal that is also good for you when building muscles.
