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Tuna pasta with capers

I eat healthy 79.99-percent of the time..at least I think I do. I try to avoid junk food and anything processed. I don’t always get all of my fruits and vegetables in, but I TRY.  Lately, though, I’ve been a bad girl. A very, very bad girl. Don’t get me wrong: I think we should treat ourselves to something decadent every now and then, but I’ve been treating myself every day, three meals a day…plus snacks. That’s not good. I’m not overly concerned with weight management but, thanks to genetics, I have to care about my cholesterol and sodium intake. I knew that I  had to get back on track before I fall off the wagon, just in time for the holidays, and this healthy dinner recipe is my attempt at doing that.

Packed with some of my favorite flavors – basil, garlic, lemon, capers, wine – this easy pasta dish has an unlikely star: canned tuna.  Now, I know most of you see canned tuna and automatically think of mayo packed tuna salad. I love that too (though, I toss capers in my tuna salad and sub plain Greek yogurt for 1/2 of the mayo…but that’s another post), but I am trying to get my eating back in line.  I wanted something simple, but full of flavor. And this pasta dish, starring Oceans Natural tuna, fit the bill.


I’m a big tuna lover – it’s a super versatile ingredient and it’s good for you, giving you 15 grams of protein per serving, plus beaucoup Omega 3 fatty acids (yes…beaucoup is a scientific term). There are a lot of canned tuna products on the market, but some companies aren’t as responsible as others. Oceans Natural works to protect the environment by using catch methods that limits the harm that’s done to the ecosystem. I actually care about that – I volunteered at an aquarium when I was in college and I learned so much about sustainable seafood. Because of that experience, I actually check the labels on seafood to see how it was raised and/or caught. The labels on Oceans Naturals products check out and that’s why I like them: they’re good, good for you and good for the planet. Winning!

Did I say Oceans Natural canned tuna was good? Because it is. The product doesn’t have any extra preservatives: just tuna (obviously), water (or oil, depending) and a bit of salt. It tastes…pure. I can’t think of a better word. And it’s the perfect canned tuna to use in this recipe…

Tuna pasta with capers

What You’ll Need

  • 5 cups multigrain farfalle (bow-tie) pasta
  • 3 Tbsp olive oil
  • 1 small onion
  • 1 red bell pepper, cut into strips
  • 1 yellow bell pepper, cut into strips
  • 2 cloves garlic, minced
  • 2  cans Oceans Natural tuna packed in water, drained
  • 1 Tbsp capers
  • 1/4 teaspoon salt
  • 1/2 cup dry white wine
  • Juice of one lemon
  • 1 Tbsp chopped basil
  • 1 Tbsp black pepper

bell peppers onions and garlic

What You’ll Need to Do

  • Bring a large pot of water to a boil. Add salt 1 tspn salt and 1/2 tspn olive oil and return to a boil.
  • Add pasta and cook according to directions on the package (I like my pasta al dente, but to each his own)

While water for pasta is coming to a boil:

  • Heat a couple tablespoons of olive oil on medium heat in a large sauté pan. Add chopped onion and cook until translucent.
  • Add the bell pepper strips and cook for another 2-3 minutes.
  • Add the minced garlic and cook for 1 minute.
  • Mix in the Oceans Natural canned tuna, the capers and salt.
  • Add wine and lemon juice to pan bring to a boiling. Reduce heat to low and cover pan.  Cook for 10 minutes (while the pasta is cooking).
  • Drain pasta when ready, and add it in to the sauté pan. Toss thoroughly to mix. Add chopped basil and black pepper and toss again.

Serve immediately.

Trust me: this is delicious and I know that, after trying this dish once, it will become one of your go to quick but healthy meals. It doesn’t require a lot of ingredients and you can make substitutions to fit what you have on hand. All you really need to nail this recipe is a good canned tuna. That’s critical. So, if you’re interested in trying Oceans Natural…you’re in luck! Enter their Tuna Tuesdays Facebook giveaway for a chance to win free product! 

If you’re like me and care about sustainability, you can visit the Oceans Natural site after you buy a can (or two. Seriously – tuna is a pantry staple…you should always have a few cans on hand), and enter the code on the can to learn where your tuna came from.

Happy eating! Now, wish me luck…I’m serious about getting my eating back on track.