Pasta
Lemon Tuna & Pea Whole-Wheat Pasta
Flaked tuna, peas, spinach, lemon, and parsley coat whole-wheat rotini in a light olive-oil sauce for a protein-forward pantry dinner without a heavy cream sauce.
Inspired by Italian-inspired pantry fish pasta
Prep
10 min
Cook
15 min
Serves
4 servings
Difficulty
Easy
Pantry match
Uses the current servings and temporary recipe changes.
Missing 11 ingredients
- • 12 ounces whole-wheat rotini
- • 2 cans tuna in water (5 ounces each), drained
- • 1 1/2 cups frozen peas
- • 4 cups baby spinach
- • 2 tablespoons olive oil
- • 3 cloves garlic, thinly sliced
- • 1 teaspoon finely grated lemon zest
- • 3 tablespoons lemon juice
- • 1/4 cup chopped fresh parsley
- • 1/4 teaspoon kosher salt
- • 1/4 teaspoon black pepper
View ingredient-by-ingredient match
- 12 ounces whole-wheat rotiniMissing
- 2 cans tuna in water (5 ounces each), drainedMissing
- 1 1/2 cups frozen peasMissing
- 4 cups baby spinachMissing
- 2 tablespoons olive oilMissing
- 3 cloves garlic, thinly slicedMissing
- 1 teaspoon finely grated lemon zestMissing
- 3 tablespoons lemon juiceMissing
- 1/4 cup chopped fresh parsleyMissing
- 1/4 teaspoon kosher saltMissing
- 1/4 teaspoon black pepperMissing
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Method
Recipe notes
This recipe uses inexpensive canned tuna rather than a fresh fish fillet. Keeping the tuna in flakes and adding lemon off the heat gives the pasta a bright finish without cream or a cheese-heavy sauce.
Planning, storage, and serving
Storage and reheating
Refrigerate leftovers within two hours and use within 3 days. Reheat covered with a splash of water until hot throughout, stirring gently; repeated heating makes the tuna and pasta dry.
Make-ahead tips
Wash spinach and chop parsley ahead, then cook the pasta just before dinner. Leftover portions can become next-day lunches; add a little water when reheating to restore the light coating.
What to serve with it
- - Tomato and cucumber salad
- - Roasted asparagus
- - Fresh melon slices
Equipment needed
- - Large pasta pot
- - Colander and measuring cup
- - Wide skillet and serving spoon
Difficulty explained
The sauce cooks during the pasta boil; saving pasta water and gently folding the tuna are more important than advanced technique.
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Nutrition facts
Updating nutrition…
Alternatives
Apply a reviewed substitution to this temporary working copy. The published recipe stays unchanged.
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Chopped kale
Use an equal packed volume of stemmed chopped kale.
Bottled 100% lemon juice
Use slightly less bottled lemon juice, then adjust after tasting.
Meyer lemon juice
Use the same amount of Meyer lemon juice.
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Pitfalls to Watch Out For
- Draining away all pasta water leaves no liquid to make the light sauce cling.
- Garlic becomes bitter if browned aggressively before spinach is added.
- Hard stirring pulverizes tuna into the sauce; fold gently to keep visible flakes.
Nutrition Context
- Tuna and peas add protein to whole-wheat pasta, while spinach contributes vegetables without a rich sauce.
- The rounded estimate is for one quarter of the listed ingredients; tuna drainage, pasta brand, and water salting change the result.
FAQ
Should I use tuna in oil?
Water-packed tuna matches the estimate. Oil-packed tuna also works, but drain well and account for its additional retained oil.
Can I use fresh peas?
Yes. Add them for the last few minutes of the pasta boil and check that they are tender.
Does this need Parmesan?
No. Lemon, olive oil, garlic, and pasta water form the intended light coating.
Why is the pasta dry after refrigeration?
Pasta continues absorbing moisture. Reheat with a splash of water instead of adding extra oil automatically.
Can I freeze leftovers?
Freezing is possible but the pasta and spinach soften; next-day refrigerated lunches are the better use.
What sides pair best with this dish?
Good pairings include Tomato and cucumber salad; Roasted asparagus; Fresh melon slices. Choose one or two based on how substantial you want the meal to be.