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–+ servings

5 Star Tuna Pasta Bake

Dinner
A little bit of a twist to my usual pasta bakes and certainly a step up from the college days of tinned tuna and dry spuds! This one went down a treat and definitely worth testing out. The feta cheese works really well with the meaty tuna steaks and tasty chorizo pieces throughout the mix.
5 stars from 2 votes
Calories698kcal
Carbs49g
Protein48g
Fats35g
For Exercise Day
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Performance Benefits

This meal would be a suitable option after a training session to replenish energy stores and support recovery given that it provides a good source of each macronutrient.
Health Benefits

Vitamin B12 plays an important role in energy metabolism and functioning of the nervous system.
Vitamin C, also known as ascorbic acid, may reduce the length of a cold or flu. The recommended intake of Vitamin C when sick is 1g per day. Selenium plays a role in the maintenance of healthy hair, skin and nails.
Expert Tips

Divide this up into portions, store in the fridge and enjoy for dinner or lunch over the coming days!

Equipment

  • Baking tray
  • Medium sized pot
  • Non-stick pan
  • Casserole dish

Ingredients

  • 150 g Pasta
  • 2 Tbsp Olive oil
  • 50 g Chorizo (diced)
  • 1 Onion (diced)
  • 2 cloves Garlic
  • 1 Red chilli (finely chopped)
  • 1 tbsp Basil
  • ½ tsp Oregano
  • ½ tsp Salt
  • 1 Red bell pepper
  • 80 g Edamame beans
  • 6 Mushrooms (chopped)
  • ½ Courgette (chopped)
  • 200 g Tuna steak (chopped)
  • 200 g Passata
  • 70 g Feta cheese
  • 80 g Cheddar cheese (grated)
  • Ground black pepper
  • 2 tbsp Parmesan cheese
3 Servings

Instructions

  • Preheat the oven to 190℃.
  • Bring a pot of water to the boil. Add the pasta and cook for 10-12 minutes.
  • Preheat a tablespoon of olive oil on a large non-stick pan.
  • Add the onions, garlic, chilli, chorizo, basil, oregano and pinch of salt to the pan and cook on a medium heat for 5 minutes.
  • Add the red bell pepper, beans, mushrooms and courgette to the pan and cook for a further 6-8 minutes until soft.
  • Make a well in the vegetables and place the tuna in the centre of the pan.
  • Fry the tuna until almost cooked, approximately 4-5 minutes, stirring often to cook evenly.
  • Add the passata to the pan and mix well.
  • Empty the tuna and veg into a large bowl as well as the pasta, feta cheese, black pepper and a pinch of salt. Mix well to fully combine.
  • Transfer to a baking dish and sprinkle grated cheese and parmesan on top.
  • Place the dish in the preheated oven and cook for 10 minutes before serving.

Nutrition

Serving: 1ServingCalories: 698kcalCarbohydrates: 49gProtein: 48gFat: 35gSaturated Fat: 15gPolyunsaturated Fat: 3gMonounsaturated Fat: 14gTrans Fat: 1gCholesterol: 81mgSodium: 826mgPotassium: 1410mgFiber: 8gSugar: 13gVitamin A: 466ugVitamin C: 108mgCalcium: 477mgIron: 4mg
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