Tuna Pasta Bake
A quick and flavorful tuna pasta bake that’s high in protein, rich in fiber, and made with simple pantry staples. Perfect for weeknight dinners or meal prep, it’s satisfying, nutritious, and easy to make in under 40 minutes.
Equipment
- 1 large ovenproof skillet or baking dish
- 1 pot for pasta (medium-sized)
- 1 wooden spoon or spatula
- 1 knife
- 1 chopping board
Ingredients
- 1 tbsp olive oil
- 2 garlic cloves minced
- 1 small onion finely diced
- 800 g crushed tomatoes
- 1 tbsp tomato paste optional
- 185 ml water
- 1 tbsp Italian mixed herbs or dried herbs of choice
- 1 tsp salt
- ½ tsp black pepper
- 425 g canned chunk tuna preferably in oil, drained
- 200 g spiral pasta or pasta of choice
- 150 g shredded mozzarella cheese
- Olive oil for drizzling
Instructions
- Prepare Ingredients for Cooking: Gather all ingredients before starting. Measure out the crushed tomatoes, pasta, tuna, herbs, and cheese. Peel and finely dice the onion, and mince the garlic cloves. Drain the canned tuna thoroughly, ideally pressing gently with a spoon to remove excess oil or liquid. Having everything ready will make cooking smooth and stress-free.
- Preheat the Oven: Set your oven to 180°C (350°F). This ensures the oven is ready to give your pasta bake a beautiful golden top without unnecessary delay. Using an ovenproof skillet or a baking dish is ideal, so it can go directly from stove to oven.
- Cook Pasta to Perfection: Bring a large pot of water to a boil, adding a pinch of salt for flavor. Add the spiral pasta (or your choice of pasta) and cook according to package directions, but stop one minute earlier to avoid overcooking. The pasta will finish cooking in the oven, absorbing flavors from the sauce. Drain the pasta well, then rinse briefly under cold water to stop cooking and prevent sticking. Set aside.
- Sauté Aromatics for Flavor: Place your ovenproof skillet over medium-high heat and add 1 tablespoon of olive oil. Once heated, add the minced garlic and finely diced onion. Sauté for about 3 minutes until the onion turns translucent and the garlic releases its aromatic fragrance. Stir frequently to prevent burning and ensure even cooking.
- Build the Tomato Sauce: Add the crushed tomatoes to the skillet along with the water, Italian mixed herbs, salt, pepper, and optional tomato paste. Stir thoroughly to combine all ingredients into a smooth sauce. Bring the mixture to a gentle simmer, lowering the heat to medium. Allow it to cook energetically for about 5 minutes, stirring occasionally. This thickens the sauce and intensifies the flavor. Taste and adjust seasoning if needed. Add a pinch of sugar if the sauce tastes too acidic.
- Incorporate Pasta into the Sauce: Turn off the heat under the skillet. Gently add the cooked pasta to the sauce, folding it through with a spoon or spatula so that each piece is coated in the rich tomato mixture. Ensure the pasta is evenly combined, as this will make every bite flavorful.
- Add Tuna for Protein: Add the drained tuna in chunks, gently folding it through the pasta and sauce mixture. Avoid over-stirring so the tuna maintains some chunkiness rather than breaking down completely. Leaving visible pieces adds texture and bursts of flavor in every bite.
- Assemble the Bake: Drizzle a little extra olive oil over the surface for a richer flavor and glossy finish. Sprinkle the shredded mozzarella evenly across the top. This will melt beautifully, forming a creamy, golden crust during baking.
- Bake Until Golden: Place the skillet or baking dish into the preheated oven. Bake for 20 minutes or until the cheese has melted completely, bubbling up with a light golden crust. The top should have crispy edges for a delightful texture contrast.
- Rest Before Serving: Remove the tuna pasta bake from the oven and allow it to rest for about 3 minutes before serving. This brief resting period helps the flavors settle and makes serving cleaner.
- Serve and Enjoy: Dish the pasta bake onto plates, adding an extra drizzle of olive oil or fresh herbs like basil for garnish. Serve with a crisp side salad or steamed vegetables for a complete meal that’s hearty, nutritious, and satisfying.
Notes
- Tomato Substitutes: If crushed tomatoes aren’t available, you can use tomato passata, tomato sauce, or a mix of crushed tomatoes and broth with tomato paste. This allows you to adjust the flavor and consistency easily.
- Pasta Choice: Spiral pasta works well, but penne, fusilli, or rigatoni are also great options. Just ensure cooking times are adjusted.
- Tuna Selection: Tuna in oil adds richness, but tuna in brine or water works if you prefer a lighter option. Chunk tuna maintains texture better in this dish.
- Herbs and Seasonings: Italian mixed herbs give a classic flavor. Fresh basil or oregano can be added at the end for brightness.
- Cheese Variations: Mozzarella gives a creamy top, but parmesan, cheddar, or a mix of cheeses can be used for different flavor profiles.
- Add-Ins: Vegetables like zucchini, spinach, or capsicum can boost nutrition and texture. Olives or capers add extra depth of flavor.
