Mediterranean Tuna Pasta

Name: Mediterranean Tuna Pasta
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Ingredients: 12 oz fusilli pasta; 1 can (5 oz) tuna in olive oil; 1 cup cherry tomatoes, halved; 1/2 cup black olives, sliced; 1/4 cup red onion, thinly sliced; 2 cloves garlic, minced; 1/4 cup fresh parsley, chopped; 2 tbsp olive oil; Salt and pepper to taste

Highlighted under: World Inspired Dishes

I love whipping up this Mediterranean Tuna Pasta whenever I'm in the mood for a quick yet satisfying meal. The combination of flaky tuna, vibrant olives, and sun-kissed tomatoes creates a delicious blend of flavors that transport me to the sunny Mediterranean coast. It only takes about 20 minutes to prepare, making it an excellent choice for busy weeknights or lazy weekends. Plus, it's versatile enough to adapt to whatever ingredients I have on hand, ensuring I never get bored with this dish.

Created by

Camilla Rhodes

Last updated on 2026-02-07T23:05:36.419Z

As I embarked on creating this Mediterranean Tuna Pasta, I wanted to find a balance between nourishing ingredients and tantalizing flavors. I opted for high-quality canned tuna packed in olive oil, as it adds a richness that complements the other ingredients exceptionally. On my first try, I shocked myself with just how delightful a dish could be with so few elements.

Experimenting with the swap of traditional pasta for whole grain options elevated the dish—boosting the fiber content and keeping it hearty. This twist not only enhanced the nutritional value but also paired beautifully with the briny olives and fresh herbs, making this recipe one I return to often.

Why You'll Love This Recipe
Rich, Mediterranean flavors that evoke the sun-kissed coast
Quick and easy preparation perfect for busy nights
Nutritious tuna packed with protein and healthy fats

The Role of Tuna in This Dish

The star of Mediterranean Tuna Pasta is undoubtedly the tuna. Packed in olive oil, it not only adds a rich flavor but also provides a source of healthy fats and protein. When incorporating tuna, be sure to use a high-quality brand for the best taste. The oil can be drizzled into the pasta for extra flavor; however, if you prefer a lighter version, you can use tuna in water. Just keep in mind that water-packed tuna might lack a bit of the richness that olive oil offers.

To avoid an overly dry dish, make sure to mix the tuna gently with the pasta and other ingredients. Overmixing can break up the tuna too much, turning it into a paste rather than leaving nice, flakes to enjoy. I recommend adding the tuna last and folding it in at the very end to maintain its texture and flavor integrity.

Perfecting Your Pasta Technique

Cooking the fusilli pasta until it’s al dente is crucial for the overall dish. This means the pasta should be firm to the bite, usually about 8-10 minutes depending on the brand. Keep an eye on it, and as you approach the lower end of that time range, start tasting a piece to ensure it retains a pleasant texture when mixed with the other ingredients.

It's also important to reserve a bit of the pasta cooking water before draining. This starchy water can be a great addition if your dish seems too dry once all ingredients are combined. Just a tablespoon or two will help emulsify the olive oil and coat the pasta beautifully, ensuring every bite is flavorful and cohesive.

Serving Suggestions and Variations

This pasta dish is highly versatile, with plenty of options for customization. For a burst of fresh flavor, consider adding capers or arugula for a peppery kick. If you want to make it heartier, chopped artichokes or a sprinkle of feta cheese can elevate the dish. You can also switch up the olives; kalamata, green, or even a mix provide different taste dimensions.

As for serving, I find that a squeeze of fresh lemon juice enhances all the flavors, giving it a bright finish. Pair your Mediterranean Tuna Pasta with a side salad or some crusty bread to soak up the flavors. Leftovers hold up well in the fridge, and you can easily portion them out for quick lunches. Just reheat gently over low heat or enjoy it cold as a pasta salad!

Ingredients

For the Pasta Dish

12 oz fusilli pasta
1 can (5 oz) tuna in olive oil
1 cup cherry tomatoes, halved
1/2 cup black olives, sliced
1/4 cup red onion, thinly sliced
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
2 tbsp olive oil
Salt and pepper to taste

Instructions

Steps

Cook the Pasta

Bring a large pot of salted water to a boil. Add fusilli pasta and cook according to package instructions until al dente, about 8-10 minutes.

Prepare the Ingredients

While the pasta is cooking, drain the tuna and prepare the other ingredients: halve the cherry tomatoes, slice the olives, chop the onion, and mince the garlic.

Combine the Ingredients

In a large mixing bowl, combine the cooked pasta, drained tuna, cherry tomatoes, olives, red onion, garlic, and parsley. Drizzle with olive oil, and toss gently to combine.

Season and Serve

Season with salt and pepper to taste. Serve immediately, garnished with additional parsley if desired.

Enjoy Your Meal!

Pro Tips

Feel free to add additional vegetables like spinach or bell peppers to boost the nutrition even further. This dish can also be served cold as a pasta salad, making it great for picnics.

Ingredient Substitutions

If you're looking for a lighter variation of Mediterranean Tuna Pasta, consider replacing some of the tuna with chickpeas. This plant-based protein will not only add nutrition but also a unique flavor. Additionally, if you have other green vegetables like spinach or zucchini on hand, feel free to incorporate them for more color and nutrients.

For those who prefer gluten-free options, using gluten-free pasta is an easy substitute without compromising the dish's integrity. Just ensure to follow the package instructions, as cooking times may vary. You can also try using spiralized vegetables such as zucchini or carrots for a low-carb twist.

Make-Ahead Tips

Preparing Mediterranean Tuna Pasta ahead of time can be a game-changer for busy weekdays. You can cook the pasta and prep all your fresh ingredients in advance, storing each component separately in the refrigerator. When ready to serve, simply toss everything together with olive oil and seasonings for a quick meal.

If you plan to make this dish to serve later, avoid mixing the tuna and garlic until just before serving to maintain their flavors. Pre-cooked pasta can be refrigerated for up to 3 days, but it's best to revive it with a splash of water or a quick toss in a frying pan before enjoying.

Storing and Freezing

Leftover Mediterranean Tuna Pasta can be stored in an airtight container in the refrigerator for up to 3 days. If you want to prolong its lifespan, consider freezing it; however, be aware that the texture may change. I recommend freezing the dish without the fresh ingredients added and only including them after thawing and reheating.

To reheat, use low heat on the stove, adding a small amount of olive oil or reserved pasta water to bring it back to life. Avoid using a microwave if possible, as it might result in uneven heating and a chewy pasta texture.

Questions About Recipes

→ Can I use fresh tuna instead of canned?

Yes, fresh tuna can be seared and flaked before adding it to the pasta for a fresher flavor.

→ Is this dish suitable for meal prep?

Absolutely! It stores well in the refrigerator for up to 3 days, making it perfect for quick lunches.

→ What can I substitute for olives?

If you’re not a fan of olives, try adding capers or diced artichoke hearts instead for a similar briny flavor.

→ Can I make this dish gluten-free?

Yes, simply use gluten-free pasta instead of traditional fusilli.