You know when you want something hearty, satisfying and nourishing… but also light, fresh, and full of flavour? This Mediterranean Tuna Pasta hits all the right notes. It’s quickly become one of my go-to meals when I’m craving something filling but still want to get in lots of protein and veggies. With over 48g of protein per portion, it’s a brilliant high-protein pasta option that’s still vibrant and packed with goodness.
I wasn’t a big fan of fresh tuna until I made this—and now I’m completely converted. Cooked gently with onions, aubergine, cherry tomatoes and olives, the tuna stays tender and juicy. Add a good handful of chopped parsley and a drizzle of oil before serving, and you’ve got a Mediterranean-style pasta dish that’s simple, delicious, and made with real whole ingredients.
Tuna Benefits
Tuna is an excellent source of lean protein, providing over 48g of protein per portion in this recipe, which helps keep you full and supports muscle maintenance. It also contains vitamin D and B12, both essential for energy and immune function. According to the British Nutrition Foundation, including fish like tuna in your diet supports a healthy, balanced lifestyle.
Fresh tuna is also rich in omega-3 fatty acids, known for their powerful heart health benefits. These fats have been shown to support brain function, reduce inflammation, and may help lower blood pressure and triglycerides. The NHS recommends eating two portions of fish per week, including at least one oily fish, for optimal health.
If you’re looking to improve your heart health, the experts at Heart UK note that omega-3s found in fish like tuna can help protect your cardiovascular system by reducing the risk of stroke and heart disease.
Tips
- Salt the aubergine: Letting the aubergine sit with salt for 20–30 mins and patting it dry helps reduce bitterness and makes the texture softer.
- Don’t overcook the tuna: Fresh tuna cooks very quickly—remove it from heat as soon as all sides are white to avoid drying it out.
- Use a wide pan: This helps the vegetables and tuna cook evenly and keeps the pasta from steaming instead of sautéing.
- Save pasta water: If you want to loosen the sauce slightly, add a splash of the starchy pasta water right before serving.
Swaps
Tuna: You can use another meaty white fish like cod or even salmon if preferred.
Linguine: Any pasta works—spaghetti, penne, or even wholegrain versions.
Olives: Leave them out or replace with capers if you prefer.
Aubergine: Courgettes or roasted peppers also work well.
Parsley: Basil would be lovely here too, for a fresh herbal finish.
Storage
Fridge: Store in an airtight container for up to 2 days. Reheat gently in a pan with a splash of water or oil.
Freezer: This one is best enjoyed fresh. I wouldn’t recommend freezing once assembled.
More Seafood Recipes
- Crusted Fish
- Pesce al Cartoccio (Italian-Style Baked Fish In Parchment)
- Lemon & Honey Glazed Salmon
- One-Pan Asparagus & Peas Cod
Mediterranean Tuna Linguine
Ingredients
- 220 g fresh tuna
- 1 yellow onion
- 1 aubergine, skin removed and chopped into cubes
- Handful olives
- 250 g cherry tomatoes,
- oil, salt and pepper
- 2-3 tbsp chopped parsley
- 140 g linguine pasta
Instructions
- Prepare the aubergine: remove the skin with a knife, chop into cubes and put into a bowl with salt. Let it “sweat” for 20-30mins. Squeeze the excess water or pat dry with kitchen roll: this tip will remove some of the bitterness from the aubergine (when I don’t have much time I would skip this step ..but they do taste better following these instructions)
- In a pan add a drizzle of oil and the onion. Once the onion is cooked add the aubergine and cook until it chances colour.
- Add the tuna and cook (when they go completely white on all sides it should be ready). Don’t overcook or they will be very dry).
- Add cherry tomatoes and olives, cook for ~1 minute.
- Serve with a drizzle of oil, salt, pepper and chopped parsley.