Dinner

Tuna Puttanesca with Lentil Pasta

Name: Tuna Puttanesca with Lentil Pasta
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 100 g Tuna in spring water, drained; 70 g Red lentil pasta; 200 g Chopped tomatoes, tinned; 20 g Olives, pitted; 10 g Anchovy fillets in oil, drained; 5 g Olive oil; 2 cloves, about 6 g Garlic; A teaspoon, drained Capers; A pinch Chilli flakes

Red lentil pasta in a quick sauce of tomato, olives, capers, anchovy and chilli, with tinned tuna folded through. 47 g of protein for 480 kcal.

Calories: 480kcal
Protein: 47g
Fat: 11g
Carbs: 46g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tuna in spring water, drained100 g
Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Red lentil pasta70 g
Red lentil pasta has roughly double the protein of wheat pasta by weight and no gluten. It cooks in about six minutes and goes soft if left. Dry weight. Made only from lentil flour, which is what gives it the protein.
Chopped tomatoes, tinned200 g
Olives, pitted20 g
Anchovy fillets in oil, drained10 g
Olive oil5 g
Garlic2 cloves, about 6 g
CapersA teaspoon, drained
Chilli flakesA pinch

Method

Warm the oil in a pan over a low heat with the sliced garlic, anchovies and chilli flakes, pressing the anchovies until they dissolve, about two minutes.
Add the tomatoes, olives and capers and simmer for ten minutes until the sauce is thick.
Cook the pasta according to the packet and drain it a minute early.
Fold the tuna into the sauce in large flakes, add the pasta, and toss over the heat for a minute.

Worth knowing

Ten grams of anchovy is three fillets and it disappears into the sauce. It is there as seasoning; the sauce needs no salt.
Lentil pasta is why this lands at 47 g of protein. The same dish on 70 g of wheat pasta is about 15 g less.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.