Fettuccini with Tuna, Capers & Olives

Fish & Seafood
20 mins 
Serves 4 
Dairy free 
Nut free 
Sometimes you just need a super quick, easy meal to throw together using mostly pantry ingredients. That's where a dish like this comes into its own. Plus, it's nutritious and tasty to boot.

You can substitute fresh tomatoes is you have them and any greens you like or have to hand instead of the broccolini. Spinach or rocket folded through right before serving to just wilt is a lovely addition. 

Nutritionally wholegrain pasta is the better choice, however it can be hard to find a good wholegrain fettucini or spaghetti. They tend to be a little too stiff and a heavier eat. I have found one or two better brands so experiment. You can also find high fibre white pasta and it tastes just like regular durum wheat pasta. I use this often. However, nothing is wrong with a little of the regular stuff as the Italians eat. It is low GI due to the physical properties of pasta and surprisingly high in protein. 

For those following Get Lean:

Blocks per serve: 2 PLANT, 2 PROTEIN, 2 CARB, 2 FAT
PER SERVE: Energy 3000kJ; Protein 43g; Total Fat 26g (saturated fat 4g, polyunsaturated fat 3g, monounsaturated fat 16g); Carbohydrate 70g; Fibre 12g

INGREDIENTS

½ red onion, finely sliced
1 tbs capers
1 red chilli, sliced
2 cloves garlic, finely diced
1 can plum tomatoes, drained of juice & diced (or 1 cup fresh tomatoes, diced)
½ cup black olives, pitted
1 bunch broccolini, chopped
½ bunch continental parsley, chopped
1 large can tuna in Springwater, drained
1 can black beans, drained and rinsed
340g fettuccini (or spaghetti)
4 tbs Cobram Estate Robust extra virgin olive oil

METHOD

Step 1

Cook the pasta to packet instructions. Drain and rinse under cold water to prevent further cooking and drizzle with extra virgin olive oil, tossing through to mix.

Step 2

Heat a wok or large frying pan over moderate heat. Add 3 tbs of extra virgin olive oil to the pan and then add the onion. Sauté for a couple of minutes before adding the capers. Add the chilli and garlic. Stir fry for another minute or so before adding the tomatoes and olives.

Step 3

Finally add the tuna, beans, broccolini and the cooked pasta. Toss gently to mix well, without breaking up the tuna too much. Cover with a lid and reduce the heat. Leave to cook for 2-3 minutes for the broccolini to soften and the flavours to come together.

Step 4

Remove the lid, toss the pasta and finish with another drizzle of extra virgin olive oil and sprinkle with the parsley. Serve immediately.