Recipe time! 🙂 I’m always excited to share my recipes with you (all recipes have been tested in my kitchen :D)
Today’s recipe is Pasta with tuna, lemon and parsley. What makes it more interesting is that it fits to the budget theme! Yup! This recipe costs A$3 per serve! It’s very important to know that cooking fish and seafood is not always expensive. Heart Foundation recommends eating 2-3 serves (150g or a size of your whole hand) of oily fish or seafood every week to help maintaining good general health and reduce the risk of heart disease and stroke (due to it’s omega 3 content). So, with a bit of extra time for planning your meal, you can still include fish and seafood in your diet, even though you’re on budget.
175 g or 2 heaped cups of spiral pasta (or any you’d like)
185g canned tuna in olive oil
1) Cook the pasta in boiling water for 10mins (or according to the package’s instruction).
2) While your pasta is cooking, trim the top of the leek (or the leafy part) and the root, we only use the white part. Wash and finely slice the leek. Also, chop your parsley. Keep the rest of the parsley in an open zip-lock bag in the fridge. Don’t waste it, you could use it later perhaps.
3) Check your pasta! It’s probably done 🙂 Turn off the heat and drain the pasta in a colander (or just in your pot is okay too).
4) Heat 1 tbsp of olive oil in a medium pan, add the leek, cook until it softens (3-4mins). Add the drained tuna, parsley and grate the lemon rind. Stir it over low heat until combined perfectly (2mins). the lemon rind makes it smells like summer 🙂
5) Turn the heat off, squeeze the juice of half of the lemon. Season with salt and pepper to your liking (maybe just pepper, because it’s quite salty already). Give it a quick gentle stir!
Yay! It’s so yummy and dea-licious :P. I really love the lemon flavour in it. For you who are sensitive to fish odour, this recipe is perfect, as the lemon flavour really give it a lovely kick.
Nutritionally speaking (still a dietitian in my head, LOL), this simple dish contains 2184kJ, 11g fat, 2g saturated fat, 64g carbohydrate (or 4 exchanges) and 35g protein per serve. It also has 14mg iron and 400mg sodium per serve. If you feel like it’s too much, you can always make this recipe for 3 instead.