Heart-Healthy Classic Tuna Sauce
Light, flavorful, and packed with nutrients, this Heart-Healthy Classic Tuna Sauce is a wholesome twist on the traditional recipe, perfect for anyone seeking a delicious meal that’s easy on the heart. Made with protein-rich canned tuna in water, fragrant garlic, and a bright burst of lemon zest and juice, this low-sodium dish delivers bold flavors and a touch of Mediterranean flair. The addition of capers and red pepper flakes gives it a savory kick, while fresh parsley adds an herby freshness. Simmered in a base of extra virgin olive oil and low-sodium vegetable broth, this silky sauce pairs beautifully with whole-grain pasta or any healthy grain of your choice. Ready in just 20 minutes and loaded with omega-3s, this dish is ideal for a quick weeknight dinner that’s as nourishing as it is satisfying. Garnish with extra parsley for an elegant finish!
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Ingredients
- 2 cans (5 oz each) canned tuna in water
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic
- 1 teaspoon lemon zest
- 2 tablespoons fresh lemon juice
- 1 cup low-sodium vegetable broth
- 2 tablespoons capers
- 0.25 cup, chopped parsley
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
Directions
Step 1
Drain the canned tuna and set aside.
Step 2
In a large skillet, heat the extra virgin olive oil over medium heat.
Step 3
Finely chop the garlic cloves and add to the skillet. Sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.
Step 4
Add the drained tuna to the skillet, breaking it up with a spatula.
Step 5
Stir in the lemon zest, lemon juice, capers, and low-sodium vegetable broth.
Step 6
Let the mixture simmer for 3-5 minutes, allowing the flavors to meld together.
Step 7
Season with black pepper and red pepper flakes. Adjust seasoning as desired.
Step 8
Remove from heat and stir in the chopped parsley.
Step 9
Serve immediately over whole-grain pasta or your choice of healthy grains, garnished with additional parsley if desired.
Nutrition Facts
| Serving size | (625.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 615.1 |
| Total Fat 30.9g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 89.5mg | 0% |
| Sodium 1201.3mg | 0% |
| Total Carbohydrate 10.3g | 0% |
| Dietary Fiber 2.1g | 0% |
| Total Sugars 2.1g | |
| Protein 74.1g | 0% |
| Vitamin D 117.0IU | 0% |
| Calcium 99.2mg | 0% |
| Iron 4.2mg | 0% |
| Potassium 1050.4mg | 0% |
Source of Calories