250 g pasta twists or spirals, such as fusilli or rotini, or other shapes
2 tablespoons extra virgin olive oil
1 onion, chopped
1 garlic clove, chopped
2 zucchinis, thinly sliced
2 teaspoons caster (superfine) sugar
2 tablespoons sundried tomato pesto
1 tablespoon white or red wine vinegar
2 tablespoons capers
6 tomatoes, skinned, halved and cut into thin wedges
1 can (170 g) tuna in water, drained and roughly flaked
6 black olives (not oil-packed), pitted and halved
fresh Italian parsley to garnish
- Cook the pasta twists in boiling water for approximately 10–12 minutes, or according to the package instructions, until they are just al dente. Drain the pasta well, rinse well with cold water and then drain again very thoroughly.
- While the pasta is cooking, heat half the olive oil in a medium saucepan. Add the onion and garlic, and fry for 3 minutes, stirring frequently, until the onion and garlic are softened. Add the remaining olive oil and the zucchinis and cook, stirring occasionally, for 3 minutes.
- Add the sugar, the sundried tomato pesto, white or red wine vinegar and capers to the onion and zucchini mixture. Heat for a few seconds, stirring until all the ingredients have combined to form a dressing.
- Stir in the tomatoes, then transfer the mixture to a large mixing bowl and set aside to cool.
- Add the drained pasta to the bowl, then gently mix in the tuna and black olives. Divide the pasta and tuna salad among 4 plates or transfer to a large serving bowl. Serve garnished with some Italian parsley leaves.
Pasta and tuna salad with zucchini and sundried tomato pesto variations: To increase the fibre content of this dish and make a more substantial meal, you can add 1 can (540 ml) pinto beans, drained, with the pasta. • Omit the tuna for a vegetarian dish. • Canned anchovies can also be used instead of tuna. Drain the oil from 1 small can (50 g) and use it instead of the olive oil for cooking the ingredients in step 2. • You can also use 220 g baby yellow squash instead of zucchinis. Trim their tops and bases, then slice them in half.
preparation time 15 mins, plus cooling
cooking time 15 mins
18 g protein
13 g total fat
2 g saturated fat
18 mg cholesterol
47 g total carbohydrate
11 g sugars
7 g fibre
253 mg sodium
Using tuna canned in water, rather than in oil, keeps the fat and salt content of the dish somewhat lower. Tomatoes and zucchinis together ensure that this simple salad provides an excellent supply of vitamin C.
Fish & Seafood