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–+ servings
Italian dish with breadcrumbs on top

High Protein Spicy Tuna Pasta

This high protein spicy tuna pasta is a 25-minute pantry dinner with canned tuna, white beans and a punchy chili tomato sauce. Plus a crunchy breadcrumb topping to make it a bit special!
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Course: Pasta
Cuisine: Italian
Diet: Low Lactose
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 3
Calories: 578kcal
Author: Alice | Skinny Spatula

Ingredients 

For the crunchy topping

  • 3 tablespoons panko breadcrumbs
  • 1 teaspoon olive oil
  • 1 small grated clove, grated, optional
  • Pinch of lemon zest

For the pasta sauce

  • 9 oz (250 g) high-protein pasta, like Barilla Protein+
  • 1 tablespoon olive oil
  • 1 small red onion, finely diced
  • 3 garlic cloves, sliced
  • 4-5 anchovy fillets, about 15 g, drained and roughly chopped
  • 1 teaspoon chilli flakes, or 1 teaspoon Calabrian chilli paste
  • 10 large green olives, sliced
  • 1 tablespoon capers, drained
  • 2 tablespoons tomato paste
  • 1 can (14 oz / 400 g) chopped tomatoes
  • 1 can (14 oz / 400 g) cannellini beans, drained and rinsed
  • 2 cans (5 oz. / 140 g) tuna, in spring water, drained
  • Small handful flat-leaf parsley, chopped
  • Salt and freshly ground black pepper to taste

Instructions

  • Heat 1 teaspoon oil in a small dry pan, add the breadcrumbs and grated garlic, and toast over medium heat, stirring, until golden and crisp (2 to 3 minutes). Take off the heat, stir in the lemon zest and set aside.
    3 tablespoons panko breadcrumbs
    1 teaspoon olive oil
    1 small grated clove
    Pinch of lemon zest
  • Bring a large pot of water to a boil, salt it and cook the pasta al dente according to package directions. Reserve a mug of pasta water before draining.
    9 oz high-protein pasta, like Barilla Protein+
  • While the pasta cooks, heat 1 tablespoon oil in a large pan over medium heat. Soften the red onion for 4 to 5 minutes. Add the garlic, chopped anchovy and chilli flakes, and cook 1 to 2 minutes until the anchovy melts into the oil.
    1 tablespoon olive oil
    1 small red onion
    3 garlic cloves
    4-5 anchovy fillets, about 15 g
    1 teaspoon chilli flakes
  • Stir in the olives, capers and tomato paste for 1 minute, then add the chopped tomatoes. Simmer 8 to 10 minutes until thickened slightly.
    10 large green olives
    1 tablespoon capers
    2 tablespoons tomato paste
    1 can (14 oz / 400 g) chopped tomatoes
  • Stir in the cannellini beans and the drained tuna and warm through gently for 2 to 3 minutes, careful not to break up the tuna too much.
    1 can (14 oz / 400 g) cannellini beans
    2 cans (5 oz. / 140 g) tuna
  • Add the drained pasta with a good splash of pasta water and toss to coat. Season to taste and serve topped with fresh parsley and the toasted breadcrumb, plus an extra pinch of chilli if you like.
    Small handful flat-leaf parsley
    Salt and freshly ground black pepper to taste

Notes

  • The breadcrumbs keep well in an airtight jar for a few days, so it's worth making a double batch. You'll find yourself sprinkling them on everything.
  • Rinse the cannellini beans well before they go in so the sauce remains glossy rather than becoming starchy.

Nutrition

Calories: 578kcal | Carbohydrates: 106g | Protein: 46g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.003g | Cholesterol: 45mg | Sodium: 1412mg | Potassium: 889mg | Fiber: 13g | Sugar: 9g | Vitamin A: 644IU | Vitamin C: 19mg | Calcium: 227mg | Iron: 9mg

Nutrition is per serving and is an estimate provided by an online nutrition calculator.

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