Meals · High Protein
Lemon Herb Tuna Pasta Bowls (50g Protein)
These Lemon Herb Tuna Pasta Bowls provide over 50 grams of protein and approximately 610 calories per serving. Flaky tuna is combined with al dente pasta, the tang of lemon, fresh herbs, and tender vegetables, creating a quick stovetop meal with a Mediterranean character.
Nutrition per serving
- Protein
- 50 g
- Calories
- 610
- Carbs
- 51 g
- Fat
- 23 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 200 grams Penne pasta
- 2 cans Canned tuna in olive oil — drained, 140 grams each
- 1.5 tablespoons Olive oil
- 1/4 cup Red onion — finely diced
- 2 cloves Garlic — minced
- 1 cup Cherry tomatoes — halved
- 2 cups Fresh spinach — packed
- 1/4 cup Fresh parsley — chopped
- 2 tablespoons Fresh dill — chopped
- 1 Lemon — zested and juiced
- 1/2 teaspoon Salt — or to taste
- 1/4 teaspoon Black pepper — or to taste
- 1/4 teaspoon Red pepper flakes — optional
- 2 tablespoons Parmesan cheese — grated, for serving, optional
Steps
- Bring a large pot of salted water to a boil. Add the penne pasta and cook according to package directions until al dente. Reserve 1/2 cup of the pasta cooking water, then drain the pasta.
- While the pasta cooks, heat 1.5 tablespoons of olive oil in a large skillet or pot over medium heat. Add the diced red onion and sauté for 3-4 minutes until softened.
- Add the minced garlic and red pepper flakes (if using) to the skillet and cook for another minute until fragrant.
- Stir in the halved cherry tomatoes and cook for 3-4 minutes until they begin to soften. Add the fresh spinach and cook until just wilted, about 1-2 minutes.
- Remove the skillet from the heat. Add the drained tuna, lemon zest, lemon juice, chopped parsley, and chopped dill. Season with salt and black pepper.
- Add the cooked, drained pasta to the skillet with the tuna mixture. Pour in about 1/4 cup of the reserved pasta cooking water and toss everything together until well combined. Add more pasta water if needed to create a light sauce.
- Divide the pasta into two bowls. Garnish with grated Parmesan cheese, if desired, and serve immediately.
Why This Works
Canned tuna in olive oil delivers 29g protein per 100g (USDA #175159) with healthy fats already incorporated. Penne pasta adds 7g protein per cup cooked. Use the oil from the canned tuna in olive oil as part of your sauce base. It's already infused with tuna flavor. Cook penne pasta to al dente (10-12 minutes) for the best texture. Total assembly: 15 minutes including pasta cooking time. Flake tuna into 1/2-inch chunks for ideal texture.
The Sauce Technique
Drain canned tuna in olive oil but reserve 2 tablespoons of the oil. Combine reserved tuna oil with additional olive oil (2 tablespoons total), lemon juice, and fresh herbs. Toss hot penne pasta with the sauce so the starch helps emulsify. The warm penne pasta absorbs the lemon-herb dressing better than cold pasta would. Cut lemon into 1/8-inch slices for garnish.
Finishing Touches
Flake the canned tuna in olive oil into large 1/2-inch chunks rather than shredding. It has better texture and visual appeal. Add olive oil and Parmesan (6g protein per ounce) at the end. Fresh dill and parsley brighten the dish. Serve immediately while penne pasta is warm. The dish doesn't reheat well because the herbs lose freshness.
Sources Research-Backed
Frequently Asked Questions
Is canned tuna healthy for regular eating?
Yes. Canned tuna is high in protein (29g per 100g) and omega-3 fatty acids. Light tuna has lower mercury than albacore, so it's safer for frequent consumption. The FDA recommends 2-3 servings of low-mercury fish per week. Oil-packed tuna has more flavor; water-packed is lower calorie.
Can I use fresh tuna instead of canned?
Yes, sear fresh tuna steaks medium-rare (125°F internal) and slice over the pasta. Use about 6 oz per person. Fresh tuna has a meatier texture and milder flavor than canned. It's more expensive and doesn't keep as long, but enhances the dish for special occasions.
Does tuna pasta reheat well?
Tuna pasta is best fresh. The herbs lose brightness and the fish can become dry when reheated. If you must store it, add extra olive oil before refrigerating and reheat gently in a skillet with a splash of pasta water. Consume within 24 hours for best quality.
