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Tuna Pasta

As demonstrated in the January 2023 episode of Live It in a Pinch.


Watch the episode here.


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  • 8 oz spaghetti noodles (preferably whole wheat)
  • ¼–½ cup reserved cooking liquid from pasta
  • ¼ cup olive oil or a blend of olive oil and the oil that your sun-dried tomatoes are packed in
  • 4 garlic cloves, minced
  • 2 Tbsp minced oil-packed sundried tomatoes
  • ½-1 tsp red pepper flakes (optional)
  • 2 cans water-packed tuna
  • ¼ cup lemon juice
  • ¼ tsp salt
  • Black pepper to taste
  • ½ cup fresh grated Parmesan cheese


  1. Cook pasta per package instructions. Reserve about ¼–½ cup cooking liquid.
  2. While pasta is cooking, heat oil over medium heat. Add minced garlic, sun-dried tomatoes and red pepper flakes. Cook for a minute, or until garlic is fragrant. Add tuna (no need to drain), lemon juice, salt and pepper. Cook a minute or two to heat through.
  3. Toss cooked pasta with tuna mixture. Add some reserved cooking liquid, a tablespoon at a time, to the pasta. This will prevent the dish from getting too dry, but be careful not to add too much; you do not want this dish to be watery. 
  4. Top with Parmesan cheese and serve immediately. Round out the meal with a green salad or cooked vegetable on the side.

Nutrition Facts

Amount per serving
Yield: 4 servings

Calories  461

Total Fat  18.7 g

Saturated Fat  4.1 g

Cholesterol  35 mg

Sodium   332 mg

Total Carbohydrate  36.3 g

Dietary Fiber  6.1 g

Total Sugars   0.4 g

Protein  34.9 g

Vitamin D  0 mg

Calcium  161 mg

Iron  4 mg

Potassium  227 mg

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit