This Tuna Pesto Pasta is healthy comfort food at its best! The pesto and cherry tomatoes deliver a burst of fresh and vibrant flavor to this dish, and it will soon become a regular on your weeknight meal rotation. It is also a cheap, and easy way to get a serving of fish into you or your family. The added bonus? It comes together in less than 20 minutes for a quick and filling weeknight dinner or a tasty, packed lunch.
What makes Tuna Pesto Pasta so great?
Fresh flavour isn’t the only thing this pasta is bursting with. It is packed full of good nutrients and contains protein, carbs, fibre, and healthy fats to keep you feeling full.
Canned tuna is an excellent source of lean protein and contains some of those hard-to-get omega-3s that your body needs for a healthy heart and brain. For even more of that omega-3 goodness, try substituting the tuna for canned salmon. It has higher amounts of omega-3 fats and is just as delicious as tuna in this recipe.
If you are concerned about the mercury content of tuna, do not fret. Canned tuna is typically younger and smaller fish than fresh and frozen tuna. Therefore, it contains significantly less mercury. Also, light or skipjack canned tuna has less mercury than albacore, but they are all considered to be safe by Health Canada (1). If you are interested in learning more about mercury and fish, check out this article on Fish and Mercury from the Dietitians of Canada for more information.
Tomatoes give this recipe a juicy pop with each bite. Tomatoes are a great source of vitamins C, K, and B9 (folate), which support your immune, blood, and bone health. They also contain minerals, such as potassium, which is vital for muscle function and maintaining your blood pressure. In addition to vitamin C, tomatoes contain another antioxidant called lycopene, which is a natural compound that gives tomatoes their bright red colouring. Antioxidants protect your body from the damage caused by regular bodily functions, such as cell production, and external pollutants like drinking and smoking.
Healthy Comfort Food
Pasta is the ultimate comfort food and this recipe hits the spot. It is also such an affordable pantry staple. Pasta is a good source of carbohydrates, which break down in your body to provide energy. Many pasta brands will fortify their products with folic acid (which is the man-made version of folate or vitamin B9) and iron, both of which are essential for red blood cell formation. If you opt for using whole-grain pasta, it is typically higher in fibre and minerals, such as selenium and phosphorus, than white pasta. Fibre is important for your gut health and slows down the digestion of your meal. Selenium is an antioxidant and is also essential in many bodily functions and phosphorus is important for maintaining bone strength and muscle functions.
What do you need to make Tuna Pesto Pasta?
Canned tuna – Canned tuna is a pantry staple in my house because it is a cheap and versatile source of lean protein and an easy way to get fish into your diet. Use oil-packed tuna in this recipe instead of water for more flavour. Drain about half the oil from the can of tuna and add the rest to the pasta to help keep it moist.
Canned salmon makes an excellent substitute for tuna in this recipe. Canned salmon provides a similar texture and mild flavour to the pasta. It also contains higher amounts of omega-3 fats than tuna, adding an extra boost of nutrition to your meal.
Farfalle pasta – Farfalle is an excellent choice for this recipe because the little pockets made by the centre pinch hold onto the pesto sauce for a burst of basil with each bite. Don’t have any farfalle (bowtie/butterfly) pasta in the pantry? Some great substitutes are penne, fusilli, macaroni, or conchiglie (shell) pasta because these shapes also hold onto the pesto sauce well.
Cherry Tomatoes – I love cherry or grape tomatoes for this recipe because they tend to be sweeter and more tart than larger tomatoes. These smaller tomatoes also hold their shape in recipes, adding a lovely texture to the dish.
Pesto – With its vibrant green colour and flavour, pesto is the taste and smell of summer. It is also a pretty nutritious sauce! The main ingredients in pesto are olive oil and basil. Olive oil is an unsaturated fat that is beneficial for heart health. Basil is a source of vitamin K and contains trace amounts of other vitamins, minerals, and antioxidants.
Both store-bought and homemade pesto work well with this recipe. If you are short on time, store-bought is a convenient option, but homemade pesto is also easy to make. If you have a plant growing in the summer, homemade pesto is a great way to make use of it. Just put a large handful of the leaves in a food processor with a ¼ cup of olive oil, a ½ tsp of pepper, 2 tbsp of nuts (I usually use what I have on hand, such as almonds or walnuts but pine nuts are the standard), and a clove of garlic. Pulse it together until it is smooth.
Homemade pesto can spoil quickly so freezing individual portions in an ice-cube tray or in small containers is a great way to keep it from spoiling. Throughout the year, you can use it in soups, as a seasoning on cooked vegetables, or on pasta or pizza.
What temperature should I serve this pasta at?
This recipe is great served warm or cold, making it perfect for dinner or as a cold pasta salad for your packed lunch.
How long will it keep?
You can store the pasta in the fridge for up to 3 days. Just be sure to give it a good stir before serving warmed or cold. This recipe does not freeze well so enjoy those leftovers within 3 days.
What to serve with Tuna Pesto Pasta?
This recipe is a fantastic summer dish when basil and tomatoes are at their peak ripeness. There is nothing better than local produce during its peak season. In Ontario, tomatoes and basil are in season from July through to October, so take advantage of these local treasures at your grocery store and farmer’s markets or grow your own on a balcony or deck, both love a sunny spot. Grab a handful of fresh basil to make your own pesto for an extra zip of flavour.
This pasta dish is hearty enough to stand alone as a packed lunch or an easy summer dinner. For a bit of extra substance, a fresh garden salad would make a great side dish, adding a variety of textures and flavours to your plate. My favourite salads to serve alongside this pasta include an arugula and tomato salad with balsamic glaze.
Heading to a barbeque or potluck this weekend? Since this pasta is just as tasty served cold, it makes an excellent pasta salad to bring along. The cherry tomatoes give this dish a pop of colour to help it stand out next to the potato and macaroni salads! Because it contains protein, it is also a great option for pescatarians at a potluck.
Variations:
Add some spinach to this tuna pesto pasta for a boost of nutrition! Spinach contains calcium, iron, and loads of vitamins and minerals. Yet, it has a mild enough taste that it doesn’t overpower the pesto. Add a couple of handfuls of baby spinach while still warm.
Try adding a handful of arugula right before serving. Arugula adds a bit of texture and mild peppery flavour to the pasta. Arugula is packed full of vitamins and minerals that your body needs and it adds some additional fibre to your meal to keep your gut healthy.
If you want to know more about greens and how to use them, check out this post:
A List of the Best Arugula Substitutes – Christina Iaboni – Healthy Living
If you love the bright flavour of lemon, grate a lemon over your pasta before serving to add a bit of zest to the dish.
Tuna Pesto Pasta
Ingredients
- 2 cups farfalle pasta
- 1 198g tuna, packed in oil
- 1 cup halved grape tomatoes
- 1/4 cup prepared basil pesto
Instructions
- Cook pasta according to package directions. Drain and place in a large bowl.
- Add the tuna (including the oil), tomatoes and pesto. Mix well.
- Serve warm.
Notes
Looking for more ways to cook with canned fish?
You can add canned tuna or salmon to your favourite salads. It will provide a source of protein to support your bodily functions and keep you feeling fuller for longer.
My Easy Baked Salmon Cakes are the perfect weeknight dinner. You can easily substitute canned salmon for tuna if you have it on hand.
For more easy summer recipes, try:
References:
- Government of Canada. (2019). Mercury in fish: Questions and answers. Retrieved from https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/mercury/mercury-fish-questions-answers.html#s4
One Response
Such an easy and delicious recipe!