Tuna Puttanesca
3 People
215 Cals
Tuna Puttanesca
3 People
215 Cals
About the recipe
My Tuna Puttanesca is my lighter, fresher take on the classic Italian favourite — packed with bold Mediterranean flavour and just as good for your body as it is for your taste buds. Roasted zucchini, capsicum, red onion and sweet baby Roma tomatoes melt into a rich, savoury sauce, finished with briny olives, capers and good-quality tuna for a deeply satisfying, protein-packed meal.From a health point of view, this dish really delivers. Tuna is rich in high-quality protein and omega-3 fatty acids, which support lean muscle, heart health, brain function and help keep you feeling fuller for longer. The olive oil, olives and tomatoes provide heart-healthy fats and antioxidants, while the vegetables add fibre to support digestion and steady blood sugar levels. It’s the kind of meal that fuels you, not flattens you.Easy enough for a midweek dinner, elegant enough to serve guests, and perfect for meal prep, this recipe is best enjoyed at room temperature or cold. Add a tin of white cannelini beans for extra protein and fibre. Nourishing, balanced and full of flavour, it’s feel-good food at its best.
Nutrition Per Serving
215
Calories
8g
Fat
1g
Saturates
6g
Sugars
386mg
Salt
25g
Protein
14g
Carbs
6g
Fibre
Ingredients
- 2 small zucchinis cut into slices
- 1 red onion peeled and sliced
- 1 red capsicum cut into chunks
- 250 g baby Roma tomatoes
- 1 clove garlic
- 1 tablespoon extra virgin olive oil
- salt and freshly ground black pepper to taste
- 1 tablespoon sticky balsamic
- 1 –2 teaspoons regular balsamic or red wine vinegar
- 300 g tuna drained
- 30 g black olives pitted
- handful fresh basil leaves
EMBELLISHMENTS
- chilli flakes capers, good sourdough or focaccia, goat's feta
Method
- PREHEAT your oven to 200°C (400°F) fan forced.
- PREPARE the vegetables.
- COMBINE the zucchini, red onion, capsicum, tomatoes and garlic into a baking tray.
- DRIZZLE with olive oil, season with salt and pepper, and toss gently to coat.
- ROAST for 30 minutes, turning once, until the vegetables are soft, caramelised and the tomatoes have collapsed.
- REMOVE from the oven and drizzle over the sticky balsamic and balsamic (or red wine) vinegar.
- FOLD IN the olives, capers (if using) and tuna, breaking the tuna into large chunks.
- SCATTER with fresh basil and enjoy.
- SERVE as is or with good bread.
Notes & Inspiration
Stove top method: Cook the vegetables in a large wide pan with olive oil until soft and golden. Add a little water if needed. Remove from the heat and add balsamic, tuna and basil.
Pasta salad: Toss though good quality pasta and turn this dish into a fresh Mediterranean-style pasta salad.
Add beans for balance: Fold through a tin of cannellini or butter beans for extra protein, fibre and staying power — great for fullness and blood sugar support.
Low-carb serving ideas: Spoon over zucchini noodles or a bed of leafy greens for a lighter feel good option.
On toast or bruschetta: Pile onto toasted sourdough or focaccia with ricotta or whipped cottage cheese for a satisfying lunch or brunch.
Embellish with: A squeeze of lemon, extra basil or a pinch of chilli flakes lifts the flavours beautifully.
Meal-prep friendly: Keeps well in the fridge for up to 3 days and often tastes even better the next day, making it fantastic for take to work lunches.
