Tuna Italiano

May 08, 2023May 8, 20230 3
Tuna Italiano recipe for a hearty and healthy meal
in Seafood

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons olive oil
1 clove garlic , sliced
1 white onion , diced
1 cup water
2 cans tuna in olive oil
1 can pitted black olives , drained and chopped
1 can garbanzo beans , drained and rinsed
1/2 teaspoon garlic salt
1/2 teaspoon ground black pepper
1 pound penne pasta
1/4 cup grated Romano cheese

Nutrision Information

Servings Per Recipe
4
Calories
682
Sugar
6g
Fat
28g
Tuna Italiano is a classic Italian dish that has gained popularity worldwide because of its taste and ease of preparation. This hearty and healthy meal is a perfect way to stave off hunger and provide your body with essential nutrients. The sauce that accompanies the pasta contains canned tuna, olives, and garbanzo beans that add a rich and savory flavor to the dish. The addition of Romano cheese on top gives the dish an added depth of flavor and a rich texture. This meal is a perfect option for busy individuals looking for a quick and easy meal that is still satisfying.

Instructions

1.In a large skillet, heat olive oil over medium heat.
2.Add sliced garlic and diced white onion, sauté until fragrant and translucent.
3.Add one cup of water into the skillet and bring to boil, then stir in two cans of tuna, one can of pitted black olives, and one can of garbanzo beans.
4.Season with garlic salt and ground black pepper, and let it simmer for 20 minutes to let the flavors meld together.
5.While simmering, cook penne pasta according to the package instructions until al dente.
6.Serve hot and top with grated Romano cheese.

PROS

Tuna Italiano is a protein-packed and low-calorie meal that is perfect for a busy weeknight dinner.
The dish is quick and easy to make, and it’s a great way to use canned tuna and beans in your pantry.
The combination of savory tuna, olives, and garbanzo beans creates a rich and flavorful sauce that pairs well with pasta.

CONS

While this dish is nutritious and flavorful, it may not be suitable for people who are allergic to seafood.
The high sodium content from the canned tuna and olives may also not be suitable for people with high blood pressure.

HEALTH & BENEFITS

Tuna Italiano is a healthy and well-balanced meal. Canned tuna is a great source of lean protein, omega-3 fatty acids, and several vitamins and minerals. Garbanzo beans are also high in fiber and protein, which can help you feel fuller for longer and regulate blood sugar levels. Olive oil used in this recipe is a healthy source of monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.

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