Mediterranean Tuna Pasta

Name: Mediterranean Tuna Pasta
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 300g pasta (penne or fusilli); 1 can (200g) tuna in olive oil, drained; 200g cherry tomatoes, halved; 100g black olives, pitted and sliced; 2 tablespoons capers, rinsed; 1 tablespoon olive oil; 1 clove garlic, minced; 1/2 teaspoon dried oregano; Salt and pepper to taste; Fresh basil or parsley for garnish

Highlighted under: Global Comfort Plates

I absolutely love preparing Mediterranean Tuna Pasta because it's a delightful dish that combines vibrant flavors and wholesome ingredients. In just a few simple steps, I can create a satisfying meal that delivers a taste of the Mediterranean right into my kitchen. The combination of high-quality tuna, al dente pasta, and fresh herbs makes this recipe not only easy but also a favorite for family dinners or quick lunches. It’s perfect for those busy weekdays when you still want something delicious and nutritious.

Created by

Tessa Wright

Last updated on 2026-02-08T02:29:35.932Z

As I explored the flavors of the Mediterranean, I was inspired to create a pasta dish that embodies the essence of this vibrant cuisine. The use of good quality tuna paired with ripe cherry tomatoes and olives not only provides a hearty texture but also bursts with flavor. I always recommend using whole wheat pasta for added nutrition, which elevates this dish even further.

When making Mediterranean Tuna Pasta, I found that allowing the pasta to cool slightly before mixing in the tuna and veggies ensures that the flavors meld beautifully without compromising the freshness of the ingredients. It’s a delightful weeknight dinner that never fails to impress!

Why You'll Love This Recipe
Fresh and zesty Mediterranean flavors in every bite
A quick and easy meal perfect for busy days
Nutritious and packed with protein from the tuna

Perfecting Pasta Texture

Cooking the pasta to the right texture, or 'al dente', is crucial for this Mediterranean Tuna Pasta. When boiling, ensure that you're tasting the pasta a couple of minutes before the package's recommended cooking time, typically 10 minutes. You want it to be firm to the bite, as it will continue to cook slightly when mixed with the hot tuna mixture. If you overcook the pasta, it may become mushy and lose its ability to hold onto the flavorful sauce.

An excellent tip for preventing stickiness is to stir the pasta occasionally during cooking. Adding a teaspoon of olive oil to the boiling water can also help, though I prefer to reserve the olive oil for sautéing the garlic and blending with other ingredients. This way, the pasta absorbs the rich flavors of the dish rather than cooking in oil.

Ingredient Considerations

Choosing high-quality tuna makes a significant difference in flavor. Opt for tuna packed in olive oil rather than water; the oil adds richness to the dish. Additionally, you can substitute with canned sardines or even grilled chicken if you prefer a different protein. Make sure to drain the tuna properly to prevent excess liquid from watering down your sauce.

The cherry tomatoes bring a burst of sweetness and acidity to the dish. If you can't find fresh tomatoes, use sun-dried tomatoes or canned diced tomatoes as alternatives. Just be sure to adjust the cooking time accordingly to allow the flavors to blend well with the other ingredients.

Storage and Meal Prep Tips

This Mediterranean Tuna Pasta makes for excellent leftovers. To store, let the pasta cool to room temperature, then transfer it to an airtight container. It will keep well in the refrigerator for 3 to 4 days. If you plan to reheat it, add a splash of olive oil or a dash of water to help restore moisture and flavor.

For those looking to prepare meals in advance, you can cook the pasta and mix the tuna mixture ahead of time. Combine them just before serving to maintain the pasta's texture and freshness. This dish is equally enjoyable served cold, making it a versatile option for lunches or picnics.

Ingredients

Gather the following ingredients to whip up this delicious dish:

Ingredients

300g pasta (penne or fusilli)
1 can (200g) tuna in olive oil, drained
200g cherry tomatoes, halved
100g black olives, pitted and sliced
2 tablespoons capers, rinsed
1 tablespoon olive oil
1 clove garlic, minced
1/2 teaspoon dried oregano
Salt and pepper to taste
Fresh basil or parsley for garnish

Mix them well and let the flavors combine!

Instructions

Follow these steps to prepare your Mediterranean Tuna Pasta:

Cook the Pasta

In a large pot of salted boiling water, cook the pasta according to package instructions until al dente, about 10 minutes. Drain and set aside.

Sauté Garlic

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.

Combine Ingredients

Add the drained tuna, cherry tomatoes, black olives, capers, and dried oregano to the skillet. Stir gently to combine, letting the mixture heat through for about 2-3 minutes.

Mix with Pasta

Toss the cooked pasta into the skillet with the tuna mixture. Season with salt and pepper to taste. Mix well to ensure the pasta is evenly coated.

Serve

Serve warm, garnished with fresh basil or parsley. Enjoy your Mediterranean Tuna Pasta!

Remember to adjust seasoning to your preference!

Pro Tips

For a bit of heat, add a pinch of red pepper flakes while cooking. You can also substitute the tuna with grilled chicken or chickpeas for variation.

Serving Suggestions

This Mediterranean Tuna Pasta can be served as a standalone dish or paired with a light salad for a more balanced meal. A fresh arugula salad with a lemon vinaigrette complements the dish beautifully by cutting through the richness of the tuna and olive oil. Additionally, a side of crusty bread can be great for soaking up any remaining sauce.

For a festive touch, consider adding crumbled feta cheese or toasted pine nuts as a garnish. These ingredients not only enhance the Mediterranean feel but also add an extra layer of texture and flavor, elevating this simple pasta dish.

Dietary Variations

If you're looking to make this dish gluten-free, simply swap the pasta with a gluten-free alternative such as chickpea or lentil pasta. These options will give you similar texture and protein without the gluten while absorbing the vibrant flavors of this recipe.

For a vegan adaptation, replace tuna with chickpeas for a delightful texture and protein source. You can use the same spices and vegetables to maintain the Mediterranean essence while keeping the dish plant-based. Just remember that the flavors will shift slightly, so adjusting seasoning according to your taste is key.

Questions About Recipes

→ Can I use whole wheat pasta?

Absolutely! Whole wheat pasta works great and adds extra fiber.

→ Is this recipe suitable for meal prep?

Yes, this pasta keeps well in the fridge for 2-3 days, making it perfect for meal prep.

→ Can I add more vegetables?

Definitely! Feel free to add bell peppers, spinach, or zucchini for added nutrients.

→ How can I make this dish gluten-free?

Simply use gluten-free pasta as a substitute for traditional pasta.