Tuna pasta with tomato sauce, known as “Pasta al Tonno” in Italy, has a rich history and is beloved for its ease and deliciousness. This version features spaghetti, premium canned or jarred tuna, a homemade tomato ‘pulp’ blend, garlic, onion, parsley, and a hint of chili pepper. By using a bit less olive oil, we have created a recipe with all the flavor but less than 300 calories a serving.
Watch the Video Recipe!
Watch Flavia Diamante prepare a superb Italian Tuna Pasta with Tomato Sauce in this video recipe, filmed in Italy! This is not the light recipe we share here, but the process is the same.
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Choosing Quality Ingredients
The key to making an outstanding tuna pasta lies in the quality of the ingredients. Here’s how to select the best:
Premium Tuna
The choice of tuna can make or break this dish. Opt for high-quality canned or jarred tuna filets, preferably in olive oil for a richer flavor, or in water if you prefer a lighter option.
There are many subpar brands of tuna out there. We’ve found a few that are consistently good. When possible, choose tuna in a glass jar so you can see what you are getting. Here are a few brands that we think are reliable in terms of quality and that we often use:
- As do Mar: https://amzn.to/3V4MVa7
- Tonnino: https://amzn.to/3V8PkAE
Tomato Pulp Made with Puree and Whole Canned Tomato or Filets
You can absolutely use store-bought ‘tomato pulp’ for this recipe. However, one secret that makes Italian tomato pasta sauce recipes so tasty is this: Italians avoid store-bought tomato pulp. These products tend to be full of the more bitter, watery part of the tomato. Instead of buying store-bought tomato pulp, Italians in Italy frequently mix sweet tomato puree with a whole or filet canned tomato product (seeds and water removed).
Making your own ‘tomato pulp’ by blending these two products (tomato puree and peeled tomatoes) ensures a fresher and sweeter taste to your tomato sauce. This step, although minor, can significantly elevate the flavor of your dish. It’s an Italian secret worth adopting! Here are the tomato products that we can recommend:
- Mutti Passata (Purée): https://amzn.to/48JNXP8
- Multi Whole Peeled Tomatoes: https://amzn.to/48q03MR
Quality Spaghetti
Choosing the right pasta is crucial. High-quality spaghetti holds up better during cooking and has a superior texture that complements the sauce. We recommend checking out our Best Pasta Brand for our top picks. Look for brands that use durum wheat semolina and traditional methods of drying pasta. Here are a few brands we often use:
- La Molisana Spaghetti: https://amzn.to/3PQfp6o
- Rummo Spaghetti: https://amzn.to/459R3cc
A Quick and Healthy Lunch or Dinner Recipe
Tuna pasta with tomato sauce is a perfect example of how high-quality ingredients can transform a simple dish into an extraordinary dish epitomizing the Mediterranean diet. By making your own tomato pulp, choosing the best spaghetti, and selecting premium tuna, you can recreate this classic Italian dish at home with ease.
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Healthy Tuna Pasta with Tomato Sauce | Italian Recipe
Equipment
- 1 blender or immersion blender (optional) if you want to blend the two tomato products to create 'tomato pulp'
Ingredients
- 2 cloves garlic
- 1 small onion minced
- 2 tbsp olive oil extra virgin
- 1 pinch chili pepper or to taste
- 4.6 oz canned or jarred tuna filet quality
- 8 ½ oz whole canned tomato or fillets after seeds and water removed
- 11 ½ oz tomato puree sweet, from San Marzano tomatoes ideally
- 1 handful flat leaf parsley minced
- 320 g spaghetti
- 1 pinch fine salt or to taste
- coarse salt for the pasta water
Instructions
Prepare the Ingredients
- Mince the onion and parsley. Peel and smash the garlic.
- Remove the water and seeds from the whole canned tomato or tomato filets.
- Blend just the tomato pulp from the previous step with the tomato purée to create a sweet, pulpy sauce.8 ½ oz whole canned tomato or fillets, 11 ½ oz tomato puree
- Drain the canned tuna.
Cook the Pasta
- Cook the pasta (spaghetti) in salted, boiling water to 'al dente' according to package directions.coarse salt, 320 g spaghetti
Make the Tuna Pasta Sauce
- Cover the bottom of a large skillet with olive oil. Over medium heat, add the whole (smashed) cloves of garlic. Infuse the oil with garlic, removing and discarding the garlic when the cloves start to turn color.2 tbsp olive oil, 2 cloves garlic
- Add the minced onion to the hot oil. Sauté until tender and translucent.1 small onion
- To the onion, add large pieces of (drained) canned tuna. Please use high quality canned tuna! Mix half of the minced parsley into the tuna and onions.4.6 oz canned or jarred tuna filet, 1 handful flat leaf parsley
- Add the tomato sauce to the skillet. Give it a mix and add a pinch of red pepper to taste. Simmer for a few minutes to blend ingredients and heat the tomato sauce. Season with salt to taste.1 pinch chili pepper, 1 pinch fine salt
- Add the cooked, drained pasta to the sauce. Mix to combine, plate and finish with a sprinkle more of minced fresh parsley.
- Buon appetito!