Tuna Pasta

A quick dish that provides plenty of lean protein from the tuna, boosted with carbohydrates from the pasta and healthy fats from the oil and olives – making it a smart (and tasty) addition to any runner’s diet, pre- or post-training!


  • 20 minutes
  • 4 servings
  • 540 calories


  • 300g/10.6 oz canned tuna in water
  • 1 small red onion
  • 2 Tbsp capers
  • 1/2 cup /1 dl (100ml) olives
  • 1 Tbsp olive oil
  • 1 jar (14 oz) of ready-to-eat tomato sauce
  • 12.4 oz / 350g pasta
  • 2.3 oz / 65g spinach
  • 1 oz / 30g parmesan cheese


  1. Drain the water from the tuna cans.
  2. Finely chop the red onion and fry it with olive oil in a frying pan.
  3. Add the capers, tuna, olives, and tomato sauce, and let the mixture simmer for 5 minutes.
  4. Cook the pasta according to the package instructions.
  5. Drain the pasta and add spinach.
  6. Top the cooked pasta with the tuna sauce and parmesan.

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