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Med-Style Tuna Spaghetti

Med-Style Tuna Spaghetti

By OcadoLifePublished on 30 April 2026Budget friendly but bursting with flavour, this healthy Med-Style Tuna Spaghetti from food writer Eleanor Maidment replaces white pasta with wholegrain for an easy way to boost your fibre intake. You could also add some lentils or cannellini beans for a plant-based boost.
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Time and servings

15 minsTotal time
4Servings
5 minsPrep time
10 minsCooking time

Ingredients

  • 320g wholewheat spaghetti
  • 200g tin tuna steak in olive oil
  • 2 shallots, finely diced
  • 2 garlic cloves, finely chopped
  • 2 tbsp capers
  • 50g pitted kalamata olives, roughly chopped
  • 320g cherry tomatoes, quartered
  • 1 pinch chilli flakes (optional)
  • 4 handfuls rocket
  • 1 handful parmesan shavings (optional)

Method

  • Step 1

    Boil the spaghetti in salted water for 1 min less than the pack instructions.

  • Step 2

    Meanwhile, heat the oil from the tin of tuna in a large pan. Add the shallots, garlic, capers and olives; fry over medium-high heat for 3 mins. Add the tomatoes and cook for another 5 mins (approx.) until starting to burst. Flake in the tuna; season with black pepper and the chilli flakes (if using). Mix well.

  • Step 3

    Drain the spaghetti, reserving a small mug of the cooking water. Add the spaghetti to the tuna pan with a splash of the reserved water. Toss over high heat for 1 min until combined and coated, adding a little more water to loosen if needed.

  • Step 4

    Divide between plates, then top with the rocket and parmesan shavings (if using).