Mediterranean Diet Classic Tuna Sauce

Elevate your weeknight meals with this vibrant Mediterranean Diet Classic Tuna Sauce, brimming with bold flavors and wholesome ingredients. Featuring tender flakes of canned tuna infused with the richness of olive oil, briny capers, and tangy Kalamata olives, this sauce is a celebration of the Mediterranean’s finest. Simmered with juicy cherry tomatoes, aromatic garlic, and a hint of crushed red pepper flakes for a delicate heat, it’s finished with fresh parsley and zesty lemon for a bright finish. Ready in just 30 minutes, it’s a versatile recipe perfect for tossing with pasta, drizzling over grilled vegetables, or spooning atop crusty bread. Healthy, easy, and bursting with fresh flavors, this recipe is a must-try for fans of the Mediterranean diet!

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 3 whole Garlic cloves, minced
• 200 grams Canned tuna, preferably in olive oil
• 2 tablespoons Capers, rinsed and drained
• 0.5 teaspoons Crushed red pepper flakes
• 250 grams Cherry tomatoes, halved
• 50 grams Kalamata olives, pitted and sliced
• 1 tablespoon Lemon zest
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

In a large skillet, heat olive oil over medium heat.

Step 2

Add the minced garlic to the oil and sauté for 1-2 minutes until fragrant but not browned.

Step 3

Add the canned tuna, breaking it up with a spatula, and cook for 3-4 minutes until it is heated through.

Step 4

Stir in the capers and crushed red pepper flakes, cooking for another 1-2 minutes to infuse the flavors.

Step 5

Add the halved cherry tomatoes and cook for about 5 minutes until they soften and begin to release their juices.

Step 6

Stir in the sliced Kalamata olives and lemon zest, cooking for another 2 minutes.

Step 7

Remove from heat and stir in the fresh parsley.

Step 8

Season the sauce with salt and black pepper to taste.

Step 9

Serve the sauce immediately over pasta or as a topping for grilled vegetables.

Nutrition Facts

Serving size	(575.0g)

Amount per serving	% Daily Value*
Calories	827.2

Total Fat 55.3g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 105.9mg	0%
Sodium 4335.1mg	0%
Total Carbohydrate 20.3g	0%
Dietary Fiber 8.3g	0%
Total Sugars 6.7g
Protein 63.2g	0%

Vitamin D 117.6IU	0%
Calcium 142.7mg	0%
Iron 6.2mg	0%
Potassium 1246.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.8%

Protein: 30.4%

Carbs: 9.8%