Tuna pasta

It can be difficult finding fish meals that appeal to kids. This dish has been a favourite of ours for years. My three kids all love it. It is a quick, mid-week meal and can easily be tailored to your families needs. Omit the green to start with if your kids are "green averse", use different types or shapes of pasta. This meal is gluten free and dairy free but still full of flavour!

SERVES:

4

PREPARATION TIME:

15 minutes 

COOKING TIME:

15 minutes

FREE FROM:

Gluten, Dairy

 

INGREDIENTS

Tuna pasta ingredients

1 packet vegetable rice pasta OR Rice and millet pasta (Gluten free)

2 tablespoon olive oil

2 garlic cloves, each cut into quarters

2 x 240g tinned tuna (or more if you like)

4 anchovy fillets in oil, drained

50g capers, rinsed and drained

50ml white wine

2 tomatoes, diced

10 basil leaves

Bunch spinach chopped (or steam some broccoli to throw over once the dish is cooked

Sea salt and freshly ground black pepper

 

METHOD

Tuna pasta meal
  1. Cook the spaghetti in a large pot of boiling salted water for about 8 minutes, until al dente (tender but still firm to the bite). 

  2. Meanwhile, heat the olive oil in a frying pan, add the garlic and fry over a gentle heat for three minutes. 

  3. Add the anchovy fillets and cook very gently until almost melting.  Increase the heat and add the tuna.  Toss for a few minutes, then add the white wine and let it bubble for a few minutes to allow the alcohol to evaporate.  

  4. Stir in the capers, tomatoes and spinach.

  5. Drain the pasta, reserving 2-3 tablespoons of the cooking water.  Toss the spaghetti with the sauce, mix the basil leaves and extra-virgin olive oil and season to taste.  Add a little of the cooking water if the pasta seems too dry, then serve.

NOTES

  • Not many people are fans of anchovies but don’t let the inclusion of these in this recipe put you off. Once they are cooked they just melt away imparting great flavour into the meal.
  • If you have a member of your family who has a “green aversion” then try leaving the spinach and broccoli out the first few times you make this meal. I highly recommend you use basil though as it give the meal great flavour – however you may want to shred finely so it gets mixed up in the pasta and is suitably disguised
  • This meal provides a large amount of Omega-3 oils which can be helpful in reducing inflammation
  • You can omit the use of white wine if you are concerned with the alcohol content, however if you allow the wine to bubble away for 5 minutes or so the alcohol content will be cooked of and you will just be left with the lovely flavour.