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  • Writer's pictureMichelle Gelok, RD

Spicy Tuna Pasta

Looking for a quick, easy and budget-friendly main course that uses staple ingredients? Look no further than this Spicy Tuna Pasta. I've been making it for years, and it's the perfect meal when you need something to come together in a matter of minutes, or the fridge is getting empty. It's packed with protein, potassium and lycopene, a powerful antioxidant.

Serves 2


1 tablespoon olive oil

3 cloves garlic, finely chopped

Pinch red pepper flakes, to taste

3 tomatoes, coarsely chopped (use a few canned whole tomatoes if you don't have fresh)

1 can skipjack tuna in water, drained (120 g drained weight)

2 large handfuls arugula (or spinach)

2 cups cooked whole grain or high fibre pasta


Fill a saucepan with lightly salted water, bring to a boil. Cook pasta according to package directions.

Meanwhile heat oil in a skillet over medium heat, add garlic and chili flakes and saute until fragrant, about a minute.

Add tomatoes and tuna, stir to combine. Cover and simmer gently for 10 minutes. Keep the lid on to prevent the mixture from drying out. If the pan does begin to dry out, a tablespoon or two of water from the pot with the pasta.

When the pasta is cooked, drain and set aside.

Place a handful of arugula and 1 cup cooked pasta onto each serving plate. Divide the tuna/tomato mixture evenly, sprinkle with coarse sea salt and freshly ground pepper.

Serves 2

Per serving: 390 calories, 9 g fat, 1 g saturated fat, 52 g carb, 5 g fibre, 26 g protein, 348 mg sodium

Looking for personalized healthy eating advice? To learn more about Michelle's range of nutrition services, or to book an appointment click here.

All photos and recipes by Michelle Gelok, RD


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