Tuna Pasta Salad Recipe

Tuna Pasta Salad

It is sometimes not possible to reach fresh fish in all seasons. That's why this recipe, prepared with canned tuna, is very nutritious and rich in omega-3. A real life saver as a practical meal. Prepare and keep in your fridge, snack when you get hungry or have a cold start. Bon Appetit!

In a Nutshell:

Ingredients:

For: 5 People
Prep: 10 Min
Cook: 5 Min
Ingredients for Pasta:
Pasta 1   Package
Canned Tuna 160   Grams
Water 4   Cup
Salt (For Boiling) 1   Tsp (large)
Ingredients for Sauce:
Fresh Onion (Chives) 1   Bunch
Olive Oil 4   Tbsp
Lemon Juice (Fresh-squeezed) 2   Tbsp
Fine Salt 1   Tsp
Black Pepper 1   Tsp
Mustard 1   Tsp (large)
Mayonnaise 1   Tbsp

Steps:

  1. Boil the pasta for the time given in the cooking instructions on it (8-10 minutes), take it into a colander and run it through cold water.
  2. Pour half of the olive oil on the pasta you added to a deep mixing bowl and mix.
  3. Open the can of tuna and mash it well with a fork.
  4. Clean and finely chop the spring onions or chives, the fresh greens you will add according to your taste.
  5. When you are sure that the pasta is completely cooled, add the tuna fish, finely chopped greens, spring onions or chives, wrap it in the refrigerator, and let it rest for half an hour.
  6. Finally, combine the remaining olive oil for the sauce, other necessary ingredients and spices, whisk and add to the cold pasta and mix.
  7. You can consume your pasta cold whenever you want. Enjoy your meal!
  8. Note: You can also diversify your salad with canned corn, pickled gherkins, capers, pitted olives.

We have other recipes with the ingredients used here. Would you like to have a look?

Benefits of Ingredients in Tuna Pasta Salad

Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.

  • Pasta: Pasta, a nutritious staple, provides sustained energy through its complex carbohydrate content, helping to regulate blood sugar. Whole wheat varieties are particularly rich in fiber, supporting digestive health and promoting satiety. It also contains B vitamins and minerals. It pairs excellently with tomato-based sauces, pesto, various cheeses, vegetables (broccoli, spinach), and protein sources (chicken, tuna), offering balanced and delicious meals.
  • Canned Tuna: Tuna fish is a rich source of omega-3 fatty acids, supporting heart health. Its high-quality protein contributes to muscle development and it contains important nutrients like vitamin B12 and selenium. It pairs perfectly with dishes like salads, pasta, and sandwiches. It's especially excellent with avocado, lemon, and olive oil.
  • Salt: Salt is an essential mineral that adds unique flavor to dishes and serves as a natural preservative. It provides vital electrolyte balance for the body's water regulation, nerve, and muscle functions. It pairs perfectly with spices, herbs, and oils, enriching the taste of every meal. An indispensable part of every table.
  • Fresh Onion: Spring onion, a low-calorie vegetable, is a rich source of vitamins K and C. It supports bone health, aids blood clotting, and boosts the immune system. Its antioxidants protect the body against free radicals. Its fibrous nature supports digestion. It adds a refreshing flavor, especially in salads, omelets, soups, traditional Turkish dishes like 'cacık' and 'piyaz,' and pairs wonderfully with grilled meats and fish.

  • Olive Oil: Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
  • Fine Salt: Fine salt is crucial for maintaining the body's vital electrolyte balance, playing a key role in nerve transmission and muscle functions. It supports cellular hydration and contributes to stomach acid production, aiding nutrient absorption. Consumed in moderation, it's essential for sustaining overall bodily functions. As a fundamental seasoning in almost all cuisines, it deepens the flavor of dishes from vegetables to meats, soups to salads, and enhances the aroma of other spices. It pairs wonderfully with black pepper, oregano, and garlic.
  • Black Pepper: Black pepper, a kitchen staple, offers not just flavor but also significant health benefits. Thanks to piperine, its active compound, it boasts powerful antioxidant properties, helping to combat free radicals. It can stimulate the digestive system, enhancing nutrient absorption and notably increasing the bioavailability of curcumin found in turmeric. Additionally, it's effective in reducing gas and bloating. It also has a mild metabolism-boosting effect. With a wide range of uses from red meats to poultry, vegetable dishes to soups, it pairs excellently. It harmonizes perfectly with spices like cumin and coriander, as well as ingredients like lemon and garlic, adding depth to dishes.
  • Mustard: Mustard, a spice from the Brassicaceae family, is known for its pungent taste. Due to the isothiocyanates it contains, it possesses strong anti-inflammatory properties and supports digestion. It is also rich in selenium and magnesium. Research on its potential anticancer effects is ongoing. It pairs perfectly with red meats, chicken, fish, sandwiches, salad dressings, and pickles.
  • Mayonnaise: Mayonnaise is a creamy emulsion sauce made by blending egg yolks, vegetable oil, vinegar or lemon juice, and seasonings. Thanks to its healthy fat content, it can enhance the absorption of fat-soluble vitamins like A, D, E, and K. Lecithin from egg yolks provides choline, an essential nutrient for brain function. With its high energy content, it serves as a quick energy source and promotes satiety. It pairs perfectly with french fries, sandwiches, salads, and various meat dishes.

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