Recipe: Penne and Tuna

Penne and Tuna
From the American Institute for Cancer Research

When it comes to tuna, Americans need to think beyond lunch, because a can of tuna can be much more than a sandwich filling or salad ingredient. Canned tuna can be the main ingredient in a creative Italian dish, for example. In parts of Italy, adding canned tuna to pasta is as common as tuna salad is in the United States.

Pasta with tuna can be as quick to put together as a simple marinara sauce and is a nutritious, tasty dish. The tuna and vegetables add protein, fiber and nutrients to a plate of pasta.

Tuna is a member of the mackerel family and is the most popular fish used for canning. Health experts recommend eating fatty fish like tuna because of their rich supply of omega-3 fatty acids. Research studies show that this group of polyunsaturated fats protects against heart disease and may also fight breast, ovarian and colorectal cancers. They are also thought to have a role in lowering cholesterol and blood pressure.

Italian canned tuna is usually the yellow fin variety, which has a slightly stronger taste and color than the albacore, which is found in most American markets. The Italians are used to tuna packed in rich olive oil and don't eat nearly as much water-packed tuna as Americans.

Tuna packed in olive oil has become readily available in American markets. Darker, oil-packed fish is, of course, higher in fat, but low in the harmful saturated fats. An Italian-style dish can make a can of tuna go a long way. With its colorful eggplant, tomatoes and olives, this simple pasta dish provides a feast for the eye as well as the mouth, even with water-packed tuna.

Penne and Tuna
1 small eggplant (1-1 1/4 lbs.)
8 oz. penne pasta
Spray olive oil
1 small red onion, finely chopped (1/2 cup)
4 medium tomatoes, seeded and chopped
1 can (6 oz.) water-packed solid tuna, drained well
2 Tbsp. chopped green olives
2 Tbsp. capers, rinsed, drained and coarsely chopped
2 Tbsp. chopped fresh basil
2 Tbsp. chopped flat-leaf parsley
Salt and freshly ground black pepper, to taste
1/4 cup toasted breadcrumbs (optional)

Preheat oven to 375 degrees.
Cut eggplant vertically into 3/4-inch slices. Trim away peel and cut flesh into 3/4-inch cubes. Arrange eggplant in a single layer on a non-stick baking sheet. Coat pieces well with olive oil spray. Bake 15 minutes or until eggplant is soft but holds its shape, stirring once to turn cubes.

Cook pasta in a large pot of water, simmering until just tender.

Meanwhile, heat oil in a large, nonstick skillet over medium heat. Add eggplant, onion and tomatoes. Stirring occasionally with a wooden spoon, cook until tomatoes soften, about 5 minutes. Add tuna, mixing pieces into the sauce. Add olives, capers, basil and parsley. Cook just until evenly heated through. Season to taste with salt and pepper.

Drain cooked pasta, but leave some water still clinging to it. Immediately add it to the sauce. Stir to combine well. Serve immediately, if desired with a bowl of breadcrumbs to sprinkle over the pasta in place of cheese.

Makes 4 servings

Per serving: 362 calories, 7 g. total fat (1 g. saturated fat), 57 g. carbohydrate, 20 g. protein, 6 g. dietary fiber, 370 mg. sodium.