This recipe uses fresh tuna, which can be substituted for any alternative firm white fish. Although this recipe is 0.4g per 100g off being classified as low fat, the fat comes from the tuna, so it's very healthy fat.
This recipe is low in saturated fat, low sugar and a good source of protein.
- 2 cups Farfalle (bow tie) pasta
- Cooking oil spray
- 2 x Tuna Fillet (200g) alternative firm white fish cod or snapper
- 1 Lemon, juiced & zested
- 1tbls Baby capers
- 12 Kalamata pitted olives, halved
- 1tbls Parsley, finely chopped
- 120g Cherry Tomatoes
- 100g (1/2) Red Capsicum
- Cook Farfalle according to packet directions. Drain, reserving a little of the cooking water to moisten if necessary.
- Preheat oven to 200c. Cut cherry tomatoes into half and chop the capsicum. On a lined baking tray and put the tomatoes and capsicum and spray with olive oil spray. Bake for around 15-20 mins until softened.
- Meanwhile, spray a large frying pan with oil. Cook tuna over high heat for 2-3 minutes on each side until almost cooked through.
- Pour over lemon juice, simmer for a few minutes to reduce slightly. Add zest, capers and olives and heat through. Take off heat and flake into bits. Carefully mix all ingredients together, adding a little hot pasta water to moisten. Season with cracked pepper.
- Garnish with parsley and parmesan cheese.
|Average Serve||Average 100g|
|Energy||2040 kJ||414 kJ|
|487 Cal||99 Cal|
|Protein||48.2 g||9.8 g|
|Fat, total||16.8 g||3.4 g|
|- Saturated||4.4 g||0.9 g|
|Carbohydrate||30.0 g||6.1 g|
|- Sugars||5.1 g||1.0 g|
|Sodium||1020 mg||207 mg|