Spaghetti with Tuna

Spaghetti is a firm favorite in my house and is requested by my kids on a weekly basis. This recipe calls for wholemeal pasta and a variety of veggies, which contribute to your daily grain and vegetable serves. Canned tuna is used - making it a budget friendly, yet healthy dinner. When purchasing canned fish, opt for products in spring water rather than oil and always look for fish caught sustainably.


  • 2 tsp extra virgin olive oil

  • 1 brown onion, diced

  • 1-3 garlic cloves, crushed

  • 400g of tuna in spring water, drained

  • 1 large capsicum (bell pepper), diced

  • 2 large carrots, diced

  • 2 tblsp tomato paste

  • 2 x 400g can crushed tomatoes (with no added sugar or salt)

  • 1-2 red chillies, finely diced (optional)

  • Herbs of your choice to taste (e.g., oregano, thyme or sage)

  • 400g of dried wholemeal spaghetti (gluten free pasta can be used instead)


  1. Bring a large pot of water to the boil. Cook pasta as per packet instructions.

  2. Meanwhile, heat oil in a large, heavy based saucepan. Add onion and saute until translucent (2-4 mins). Add garlic and saute for a further minute.

  3. Stir in capsicum, carrot and tomato paste. Add in crushed tomatoes, chilli and herbs and simmer for 5-10 minutes (or until carrot softens), stirring occasionally.

  4. Stir in tuna and continue to simmer for a further 5 minutes.

  5. Drain the pasta and stir into the sauce mixture. Divide between four bowls and serve immediately.

Serves 4.