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+ servings

Tuna Marinara Pasta

Course dinner
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories 393 kcal


  • 8 ounces whole grain pasta
  • 2 tablespoons extra virgin olive oil
  • 3 cloves garlic minced
  • 6 ounces tuna fish in oil, drained
  • 1/4 medium onion finely chopped
  • 4 tablespoons kalamata olives pitted, chopped
  • 15 ounces crushed tomatoes or chopped
  • sea salt
  • black pepper
  • 4 tablespoons fresh parsley or basil chopped, for garnish


  1. Cook pasta according to instructions on package.

  2. To make the Tuna Marinara Sauce, heat a saucepan over medium heat. Add olive oil, then add onion and garlic; cook 1 minute. Add tuna, breaking and mashing tuna up; cook 2 minutes, stirring often. Add olives and tomatoes, and continue cooking for 2-3 minutes. Season with salt and pepper. Add chopped parsley.

  3. 7. Toss with cooked pasta and serve.

Recipe Notes

6 Freestyle points if served with whole grain pasta.

227 calories, 4 Freestyle points, 15 grams carbs if served with steamed cauliflower in place of pasta.


Nutrition Facts
Tuna Marinara Pasta
Amount Per Serving
Calories 393 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g6%
Cholesterol 7mg2%
Sodium 422mg18%
Potassium 553mg16%
Carbohydrates 51g17%
Fiber 2g8%
Sugar 5g6%
Protein 22g44%
Vitamin A 630IU13%
Vitamin C 15.6mg19%
Calcium 74mg7%
Iron 4.3mg24%
* Percent Daily Values are based on a 2000 calorie diet.