Spicy Pasta Salad with Tuna & Bell Pepper
Warm penne tossed with sautéed bell peppers, sun-dried tomato strips, and chunks of tuna broken apart by fork. The chili brings just enough heat to make the whole thing hum.
699 kcal, 51g protein and 12g fiber from six ingredients. The whole thing spends less time on the stove than it takes to boil the pasta.
Ingredients
- penne whole wheat 3 ounces
- chili pepper 0.5
- bell pepper 2
- sun-dried tomatoes 5
- tuna in water 5 ounces
- olive oil 1 tablespoon
Method
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Cook the penne in boiling water with a pinch of salt. Cook until al dente according to package directions. Drain and let cool slightly.
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Chop the chili pepper (remove seeds for less heat), dice the bell peppers, and slice the sun-dried tomatoes into strips.
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Drain the tuna and break it into chunks with a fork.
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Heat the olive oil in a pan over medium heat. Sauté the chili, bell peppers, and sun-dried tomatoes for 3-4 minutes. Add the tuna and warm through for 1 minute.
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Mix the sautéed vegetables with the cooked penne. Serve lukewarm.
Give the sun-dried tomatoes the full 3-4 minutes in the olive oil before the tuna goes in. Sun-dried tomatoes deliver twice the lycopene bioaccessibility of fresh tomatoes, and the olive oil is the carrier your body needs to absorb it.
The tuna in this recipe carries more than protein. Researchers found that 98% of the organic selenium in tuna muscle is selenoneine, a compound found almost exclusively in tuna and a handful of other marine fish. Selenoneine binds directly to methylmercury, reducing its toxicity. The fish that accumulates mercury also carries a molecular system that manages it.
Selenoneine in Tuna · DOIBehind this recipe
Is 5 ounces of tuna too much mercury?
A 5-ounce serving of tuna in water sits well within the FDA's weekly guidance for canned light tuna. Research also found that 98% of the organic selenium in tuna muscle is selenoneine, a compound that directly binds methylmercury and reduces its toxicity. The fish carries both the concern and a built-in response to it.
Why sun-dried tomatoes instead of fresh?
Flavor first: they bring concentrated sweetness that balances the chili heat. But they also deliver twice the lycopene bioaccessibility compared to fresh tomatoes. The drying process concentrates lycopene and breaks down cell structures, and the olive oil in this recipe helps your body absorb even more of it.
Can I meal prep this and eat it cold?
Works well for meal prep. The flavors settle and improve as the ingredients sit together. Store in the fridge for up to two days. Eat it cold, at room temperature, or reheat briefly in a pan.
Is 51g of protein in one sitting too much?
The old idea that your body can only use 30g of protein per meal has been challenged by recent research. Evidence shows that muscle protein synthesis keeps rising well beyond 30g per serving, especially from complete protein sources like tuna. This meal's 51g is well within what your body can put to work.
Read the full evidence review
