Spaghetti with fennel, tomatoes, and tuna

Spaghetti with fennel, tomatoes, and tuna - a delicious, simple, and quick recipe

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 2

Introduction

If you are looking for a quick and filling recipe, spaghetti with fennel, tomatoes, and tuna is the perfect choice. This surprising combination of ingredients brings together Mediterranean flavors in a dish that is both easy to prepare and full of taste. Fennel, with its slightly aniseed flavor, pairs perfectly with juicy tomatoes and salty tuna, creating a dish that will impress family and friends.

Recipe History

Spaghetti is a staple in many culinary cultures, with deep roots in Mediterranean tradition. This simple recipe, combining pasta with vegetables and fish, reflects how basic dishes can be enriched with local flavors. Fennel, an often underestimated vegetable, brings not only a unique taste but also numerous nutritional benefits. Throughout history, it has been used in both gastronomy and traditional medicine due to its anti-inflammatory and digestive properties.

Ingredients

- 150 g spaghetti
- 1 tablespoon extra virgin olive oil with pepper (or plain, if you prefer)
- 1 tablespoon butter
- 1 medium fennel, finely chopped
- 4 ripe tomatoes, diced
- 1 can (195 g) tuna, drained
- Salt, to taste
- Dried basil, crushed (or fresh, if available)
- Fresh parsley, chopped (optional, for garnish)

Preparation Steps

1. Cook the spaghetti: Start by bringing a large pot of water to a boil. Add a teaspoon of salt and wait until the water reaches a boiling point. Add the spaghetti and cook according to the package instructions, usually around 8-10 minutes, to achieve an al dente texture. Stir occasionally to prevent sticking. Once cooked, drain the spaghetti and reserve a cup of the cooking water to adjust the sauce.

2. Prepare the vegetables: In a large skillet, heat the olive oil and butter over medium heat. When the butter has completely melted, add the chopped fennel. Sauté for 6-7 minutes, stirring occasionally, until it becomes slightly soft and starts to turn golden. The fennel will release its sweet aromas and add a delicious base to the dish.

3. Add the tomatoes and tuna: Once the fennel is sautéed, add the diced tomatoes and drained tuna. Mix all the ingredients well and let them cook together for another 5-6 minutes. The tomatoes will start to release their juice, forming a light sauce that will coat the spaghetti perfectly.

4. Season the sauce: Sprinkle the dried basil over the mixture in the skillet and add salt to taste. You can also add a bit of the reserved pasta water if you want a thinner sauce. Mix well to ensure an even distribution of flavors.

5. Finish the dish: Remove the skillet from heat and add the vegetable and tuna mixture over the spaghetti. Gently toss everything together to combine the ingredients. If necessary, adjust the sauce's consistency with a little of the reserved cooking water.

6. Serve: Serve the spaghetti with fennel, tomatoes, and tuna in deep plates. Sprinkle fresh chopped parsley on top for an extra touch of freshness and color. Enjoy the dish warm!

Practical Tips

- Vegetarian option: If you prefer a fish-free version, you can replace the tuna with chickpeas or goat cheese to maintain a balanced flavor profile.
- Adjusting seasonings: Experiment with different types of herbs, such as oregano or thyme, to give a personalized touch to the sauce.
- Preparing in advance: You can prepare the fennel and tomato sauce in advance, and when you're ready to serve, just heat it up and add the cooked spaghetti.

Nutritional Information

This recipe for spaghetti with fennel, tomatoes, and tuna is not only delicious but also healthy. Fennel is rich in fiber, vitamin C, and antioxidants, contributing to healthy digestion. Tuna is an excellent source of protein and omega-3 fatty acids, essential for heart health.

Calories per serving: approximately 450 kcal.

Frequently Asked Questions

1. Can I use other types of pasta?
Of course! This recipe can be adapted to any type of pasta you prefer: fettuccine, penne, or even whole grain pasta.

2. What drink pairs best with this dish?
A dry white wine or a citrus aperitif pairs perfectly with the Mediterranean flavors of the dish. Additionally, a chilled herbal tea can be a refreshing option.

3. How can I store leftovers?
If you have leftovers, you can store them in an airtight container in the refrigerator, where they will keep for up to 2 days. Reheat in the microwave or in a skillet, adding a little water to prevent drying out.

Ideal Combinations

To turn this meal into a complete Mediterranean feast, you can serve alongside an arugula salad with parmesan and lemon or a bruschetta with tomatoes and basil. These will add a note of freshness and a pleasant contrast to the rich flavors of the spaghetti.

Every meal is an opportunity to explore, experiment, and savor. So embrace this recipe for spaghetti with fennel, tomatoes, and tuna and let yourself be carried away by the waves of Mediterranean cuisine! Enjoy your meal!