Weeknight Penne with Tuna and Tomato
Weeknight Penne with Tuna and Tomato brings together briny tuna, anchovies, and capers with juicy tomatoes and a lift of lemon for a balanced, herb-laced bite. Fresh basil and parsley brighten the silky olive oil sauce, while garlic adds gentle warmth. It’s ideal for a quick dinner when you want big flavor in a comforting bowl of pasta.
- Prep15 mins
- Cook15 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Weeknight Penne with Tuna and Tomato, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 20 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 35
- Heart Health
- 69
- Metabolic
- 38
- Digestive
- 51
- Inflammatory
- 52
- Performance
- 51
- General Wellness
- 1
Bring a large pot of lightly salted water to a boil. Add the penne and cook, stirring now and then, until slightly firm, about 11 minutes.
- 2
While the pasta cooks, empty the tuna into a bowl and mash it with a fork. Combine with 2 tablespoons olive oil, basil, lemon juice, lemon zest, salt, and pepper.
- 3
Heat the remaining 2 tablespoons olive oil in a large skillet and fry the anchovies for 3 minutes. Add the capers and garlic; cook, stirring constantly, for another 3 minutes. Add the tuna mixture and the tomatoes; simmer the sauce for about 5 minutes.
- 4
Drain the pasta and add it to the sauce. Mix well. Stir in the parsley before serving.
- Calories 691.54 kcal High 35%
- Protein 30.99 g Good Source 62%
- Carbohydrate 66.18 g 24%
- Total Fat 32.81 g High 42%
- Saturated Fat 4.47 g High 22%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 38.99 mg Moderate 13%
- Sodium 1360.15 mg High 59%
- Dietary Fiber 4.85 g Moderate 17%
- Total Sugars 7.78 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 158.33 mg Moderate 12%
- Iron 3.31 mg Moderate 18%
- Potassium 790.59 mg Moderate 17%
- Vitamin A 217.72 mcg Good Source 24%
- Vitamin C 44.89 mg Good Source 50%
- Vitamin D 1.38 mcg Low Source 7%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Weeknight Penne with Tuna and Tomato is made with 11 ingredients and serves 2. It takes about 30 mins and is rated easy. Key ingredients include Anchovy, Canned Tuna in Oil, Capers, and Diced Tomatoes. Each serving provides about 691.54 kcal, and is a good source of protein.
Recipe Questions
- What is Weeknight Penne with Tuna and Tomato made of?
- The main ingredients are Anchovy, Canned Tuna in Oil, Capers, Diced Tomatoes, Fresh Basil. The full list of 11 is above.
- How long does it take to make Weeknight Penne with Tuna and Tomato?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 691.54 kcal. The full nutrition breakdown is above.
- Is Weeknight Penne with Tuna and Tomato easy to make?
- This recipe is rated easy, with 11 ingredients and 4 steps.
- Is Weeknight Penne with Tuna and Tomato healthy?
- Weeknight Penne with Tuna and Tomato has an easyChef Pro health score of 51/100. Per serving, it provides 691.54 calories and 30.99 g of protein, or 62% of the Daily Value. It is a good source of vitamin A and vitamin C. Worth noting per serving: sodium at 1360.15 mg (59% of the Daily Value) and saturated fat at 4.47 g (22% of the Daily Value). It contains Citrus, Fish, Wheat, Gluten, Tomatoes and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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