Mediterranean Lemon Tuna

Mediterranean Lemon Tuna

If you love the flavours of fresh Mediterranean food, you'll love this Mediterranean Lemon Tuna Pasta recipe. And best of all, it's under 500 calories per serve.

CAL P/SERVE
487
kJ P/SERVE
2040
FAT P/SERVE
16.8g
CARBS P/SERVE
30.0g
PROTEIN P/SERVE
48.2g
SUGAR P/SERVE
5.1g
SODIUM P/SERVE
1020g
FAT
%
3.4%
ENERGY RDI%
23.4%

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.

Ingredients

  • 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

Method

  1. Cook Farfalle according to packet directions. Drain, reserving a little of the cooking water to moisten if necessary.
  2. 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.
  3. Meanwhile, spray a large frying pan with oil. Cook tuna over high heat for 2-3 minutes on    each side until almost cooked through. 
  4. 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.
  5. Garnish with parsley and parmesan cheese.

Nutrition Table

Servings: 2 Serving size:493g
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

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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