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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

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Pasta With Tuna

 
One serving costs about $1.68

$1.68 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 healthy,pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:92%

Spoonacular Score: 92%

 

Pasta With Tuna might be just the main course you are searching for. One serving contains 421 calories, 24g of protein, and 10g of fat. For $1.68 per serving, this recipe covers 28% of your daily requirements of vitamins and minerals. 1 person were impressed by this recipe. Head to the store and pick up flour, onion, peas, and a few other things to make it today. It is a good option if you're following a pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is excellent. Try Pastan and Tuna Salad (Ensalada de Pasta y Atún), Tuna Pasta, and Tuna Pasta for similar recipes.

No one wine will suit every pasta dish. Pasta in a tomato-based sauce will usually work well with a medium-bodied red, such as a montepulciano or chianti. Pasta with seafood or pesto will fare better with a light-bodied white, such as a pinot grigio. Cheese-heavy pasta can pair well with red or white - you might try a sangiovese wine for hard cheeses and a chardonnay for soft cheeses. We may be able to make a better recommendation if you ask again with a specific pasta dish.

Ingredients

Servings:
2 Tbsps
2 Tbsps flour
flour
1 cup
1 cup green onions
green onions
1.25 cups
1.25 cups non-fat milk
non-fat milk
2 Tbsps
2 Tbsps olive oil
olive oil
2 Tbsps
2 Tbsps onion
onion
0.25 cup
0.25 cup parmesan cheese
parmesan cheese
1 cup
1 cup fresh parsley
fresh parsley
8 ounces
8 ounces pasta
pasta
1 cup
1 cup frozen peas
frozen peas
1
1  pepper sauce
pepper sauce
6.5 ounces
6.5 ounces water-packed tuna
water-packed tuna
2 Tbsps flour
2 Tbsps
flour
1 cup green onions
1 cup
green onions
1.25 cups non-fat milk
1.25 cups
non-fat milk
2 Tbsps olive oil
2 Tbsps
olive oil
2 Tbsps onion
2 Tbsps
onion
0.25 cup parmesan cheese
0.25 cup
parmesan cheese
1 cup fresh parsley
1 cup
fresh parsley
8 ounces pasta
8 ounces
pasta
1 cup frozen peas
1 cup
frozen peas
1  pepper sauce
1
pepper sauce
6.5 ounces water-packed tuna
6.5 ounces
water-packed tuna

Equipment

sauce pan
sauce pan
whisk
whisk
pot
pot
sauce pan
sauce pan
whisk
whisk
pot
pot


Instructions

  1. Cook pasta in a large pot of boiling water until al dente. Drain and return to warm pot. Put olive oil in saucepan and add onion. Saute until transparent. Stir in flour and cook for a few seconds and then whisk in milk. Stir constantly until this thickens. Add peas, tuna (shredded into chunks,) parsley, green onions, cheese and hot pepper sauce. Pour over pasta and stir gently to mix. Serve at once.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.86
Ingredient
2 tablespoons flour
1 cup green onions
1.25 cups non-fat milk
2 tablespoons olive oil
2 tablespoons onion
¼ cups parmesan cheese
1 cup fresh parsley
8 ounces pasta
1 cup frozen peas
6.5 ounces water-packed tuna
Price
$0.02
$0.66
$0.52
$0.33
$0.04
$0.53
$2.38
$0.49
$1.29
$1.18
$7.44

Tips

Health Tips

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • Tuna is high in protein and omega-3 fatty acids, but it can also be high in mercury. We recommend trying smaller fish, such as herring, sardines, and mackerel, in place of tuna. With the right recipes, you can get used to the fishier taste. If you really want to stick with tuna, choose light tuna over albacore and limit consumption to about one can a week.

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Tuna's sustainability heavily depends on the fishing spots and methods. Inform yourself about where and how your tuna was caught or choose more widely sustainable options, such as herring, sardines, or mackerel instead.

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
420k Calories
24g Protein
10g Total Fat
57g Carbs
90% Health Score
Limit These
Calories
420k
21%

Fat
10g
16%

  Saturated Fat
2g
15%

Carbohydrates
57g
19%

  Sugar
8g
9%

Cholesterol
22mg
7%

Sodium
270mg
12%

Get Enough Of These
Protein
24g
49%

Vitamin K
311µg
296%

Selenium
74µg
106%

Vitamin C
39mg
48%

Vitamin A
2021IU
40%

Manganese
0.78mg
39%

Phosphorus
354mg
35%

Vitamin B3
7mg
35%

Vitamin B12
1µg
27%

Calcium
236mg
24%

Folate
86µg
22%

Iron
3mg
20%

Fiber
5g
20%

Vitamin B2
0.34mg
20%

Magnesium
77mg
19%

Vitamin B6
0.36mg
18%

Vitamin B1
0.26mg
17%

Potassium
586mg
17%

Zinc
2mg
16%

Copper
0.31mg
16%

Vitamin E
1mg
10%

Vitamin D
1µg
10%

Vitamin B5
0.75mg
8%

covered percent of daily need

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