This Tuna Pasta is the type of comfort food that I like to cook – when I can’t think of anything else. It’s stuff I keep in my cupboard, on stand by. It’s the simplest sauce, as I don’t even thicken it. Instead, I reduce a little stock and cream until it coats the pasta. So, very little prep involved!
This would, of course, be far more delicious (and healthier) with either frozen or fresh tuna steaks. For me, though, this is a cheap and cheerful midweek supper that’s relatively healthy. Okay, canned tuna has far less Omega 3 than fresh or frozen. Still, using canned tuna is better than none.
Normally I would pan-fry freshly prepared broccoli florets for this dish instead of canned peas. But, regardless of how much I like peas I never eat enough of them. Which is especially bad as they’re incredibly nutritious – especially organic frozen peas. Broad beans are really nice with this, too. Leave out the tuna and this is great as a vegetarian dish, especially if you use a mix of the veg already stated.
Tuna Pasta, with peas and a creamy sauce
- oil, either rapeseed or olive
- 1 x medium onion, peeled and chopped
- 2 – 3 x garlic cloves, peeled and either chopped or sliced
- 1 x 185g (6.52 oz) or 130g (4.58 oz) drained weight can of tuna chunks in brine, drained
- 1 x 300g (10.58 oz) or 185g (6.52 oz) drained weight garden peas, rinsed
- 1 x slice of lemon – optional
- 1 x teaspoon dried oregano – optional
- 1/2 x organic vegetable stock cube
- 200ml (0.42 pt US Liq) x cold water
- 1 x bay leaf, ripped
- 1/4 x teaspoon cayenne pepper OR 1/4 x teaspoon red pepper flakes
- single cream, about 70 – 100ml (0.14 – 0.21 pt US Liq)
- pasta of personal choice – I use spaghetti made from 100% organic durum wheat, about 75g (3 oz) per person (as it states on my pack)
- fresh curly parsley, freshly snipped before serving
- either freshly grated Grana Padano or Parmesan cheese
Measurements within brackets above are approximate only.
- After preparing the onions add them to a pan with enough oil to coat its base. On electric heat No 2 allow to settle for about 15 minutes, stirring through occasionally. Add the garlic, reduce the heat to No 1 and continue to cook until they turn a pale gold in colour.
- In the meantime, put a small saucepan on heat No 2. Pour in the water, add the ½ stock cube with the bay leaf and dissolve.
- Sprinkle over the cayenne pepper and add the tuna when the onions have cooked. Up the heat again to No 2 and allow the tuna to catch slightly. If you want to add a little freshly squeezed lemon juice and sprinkle over the oregano. I prefer parsley.
- Pour the stock into the pan with the tuna mixture, and increase the heat to about No 4 to help reduce the sauce. Add the peas at this stage, too. Stir through occasionally. Reduce the heat when you have the right consistency, and cover with a lid to keep warm.
- Put on a large saucepan with plenty of cold water for the pasta on heat No 4, with a pinch of salt. When boiling add the pasta and bring back to simmering point. I normally cover mine with a lid and reduce the heat to No 1. Cook until al dente.
- Serve hot with lots of freshly grated cheese and freshly snipped parsley.
All photographs within (Todas las fotografías dentro de) Feed the Piglet:
All rights reserved (© Todos los derechos reservados) – Copyright © Johnny H Hepburn