Fresh lemony tuna, spinach, tomato pasta salad

/ Haruka Sugiyama

Description: Fresh cold pasta. Best served in summer or after your exercise.
Serves: 2
Cooking time: 20 minutes + chilling time

Ingredients

  • Fusilli Pasta – 140g
  • Tuna – break into small chunks, 1 tin (use no drain, if not remove oil before cooking) or 110g
  • Garlic – chopped in fine pieces, 2 cloves
  • Cherry tomatoes – cut into half, 8 pieces or 50g
  • Spinach – 100g
  • Salt – ½ dash
  • Ground black pepper – 2 dashes
  • Olive oil – 1 tablespoon
  • Lemon juice – 1 teaspoon  or squeeze from 1 wedge of lemon

Method

1. Cook the pasta until al dente in plenty of boiling water with salt.
2. Meanwhile, heat a large non-stick frying pan and fry the garlic. 
3. Stir in the spinach and tomatoes to the pan and fry for a few minutes.
4. Add hot drained pasta, salt, peppers, lemon and olive oil to the pan and mix well.

To serve: sprinkle additional black pepper.

Nutritional Values Per Serving

KcalProteinFatCarbsFibreSugarsSaltSaturated FatFolateVitamin B12Vitamin E
433.825.2g13.0g55.4g4.1g0.7g0.9g1.1 g103.9μg1.2μg2.4mg
21.7%50.5%18.5%21.3%13.6%12.4%4.5%5.7%52.0%80.7%80.8%
*These values are approximate and based on the value from ingredients prepared before cooking (Reference USDA). Percent daily values are based on a 2,000 calorie diet. Your daily values may vary depending on your calorie needs. Potassium is over 10%, Iron and Magnesium are over 20%, Phosphorus and Vitamin B6 are over 30%, Vitamin A, Vitamin B2 and Vitamin C are over 40%, Vitamin B1 and Vitamin B3 are over 90% of an adult’s daily reference intake.

Nutritional Tips

una contains essential nutrients such as omega-3 fatty acids and is especially rich in vitamin B3, B6 and B12. Tuna is called “Maguro” in Japanese and it is a very common fish for sushi or sashimi. However, tinned tuna is also common and eaten as “tuna-mayo”. Tuna-mayo is a typical ingredient for rice-ball (Onigiri) as well. 

Tuna can be added for many different recipes, salad (cucumber salad, cabbage, Hakusai-cabbage, spinach, burdock roots, lotus roots, green pepper, beansprouts, onion, lettuce, eggs: anything goes well with tuna), pasta, sandwiches, rice balls, fried-rice, risotto.

Why don’t you add tuna into your routine so that it helps to achieve your fish intake? For a healthy diet, 2 portions should be included per week. However, tuna has a larger amount of mercury than any other fish, so pregnant women should eat less than 4 tins or 2 tuna steaks a week. Depending on the individual environment/condition, the recommended intake may vary and be more specific. (Source: NHS https://www.nhs.uk/live-well/eat-well/fish-and-shellfish-nutrition/ )

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