Italian tuna packed in olive oil contains 40% more omega-3s than water-packed—that oil becomes liquid gold for pasta.
Mediterranean Tuna Pasta
Dive into a bowl of sunshine with this vibrant Mediterranean Tuna Pasta! Bursting with the zesty goodness of olives, the briny kick of capers, and juicy cherry tomatoes, this dish is a quick 15-minute delight that will transport your taste buds straight to the coast. Toss it all together with a splash of fresh lemon for a refreshing finish that’s simply irresistible!
The Story
This dish is pure Sicilian cunning disguised as mainland Italian—when Arab traders brought tuna preservation techniques to Sicily in the 9th century, local fishermen started combining their massive bluefin catches with North African capers and olives, creating a pasta that's technically more Middle Eastern than Mediterranean, which explains why it tastes like the sea had a proper argument with a spice bazaar.
Regional Twist
In Calabria's Tropea region, they replace the cherry tomatoes with their famous purple Tropea onions, doubling the red onion quantity and adding 'nduja paste for heat instead of fresh chilli.
Prep
10
min
Cook
15
min
Serves
4
people
Level
beginner
📝 Ingredients
Shopping List
- 3 fillets anchovy
- 1 handful baby spinach
- 1 tbsp (15 ml) capers
- 200 g cherry tomatoes
- fresh parsley (to taste)
- ½ cup (118 ml) kalamata olives
- ½ whole lemon
- 1 tsp (5 ml) lemon zest
- ½ whole red chilli
- ½ whole red onion
- 350 g spaghetti
Pantry Items
Amounts also listed in instructions below
- garlic (to taste)
- 285 g italian-style tuna in oil
- salt and pepper (to taste)
- tuna oil (to taste)
👨🍳 Instructions
- 1
Cook the spaghetti according to package instructions until al dente.
- 2
In a large pan, heat the reserved tuna oil over medium heat.
- 3
Add the minced garlic and diced red onion, and sauté until softened.
- 4
Stir in the chopped anchovy fillets and cook for another minute.
- 5
Add the halved cherry tomatoes, Kalamata olives, sliced red chilli, and capers. Cook for 3-4 minutes until the tomatoes start to soften.
- 6
Mix in the cooked spaghetti, lemon zest, lemon juice, and baby spinach. Toss everything together until well combined.
- 7
Season with salt and freshly cracked black pepper to taste.
- 8
Serve garnished with chopped fresh parsley.
💡 Pro Tips
- ✓Reserve 1 cup of starchy pasta cooking water before draining - its 1-2% starch content creates a silky emulsion when tossed with the tuna oil, binding the sauce to each strand.technique1-2% starch content
- ✓Cook cherry tomatoes for exactly 3-4 minutes until they just start releasing juices but maintain structure - overcooking breaks down pectin walls and creates mushy texture.timing3-4 minutes
- ✓Mash anchovy fillets with the flat side of your knife before adding to create a paste - this distributes umami compounds evenly without fishy chunks.technique
- ✓Add tuna in the final 30 seconds of cooking to prevent overcooking the proteins, which become rubbery and lose moisture above 140°F.timing30 seconds, 140°F
- ✓Use a 12-inch pan or larger for 350g pasta to ensure proper tossing space - cramped pans prevent even sauce distribution and cause clumping.equipment12-inch minimum
Share this recipe