Bows with tuna, olives & capers

Dairy Free
Health score
57%
Bows with tuna, olives & capers
20 min.
4
686kcal

Suggestions


If you're looking for a quick and delicious dish that's full of Mediterranean flavors, this Bows with Tuna, Olives, and Capers recipe is exactly what you need. With just a handful of ingredients, this dish is a perfect balance of savory, tangy, and fresh notes that will leave you coming back for more. The combination of juicy tuna, briny olives, and capers pairs beautifully with the soft, tender pasta bows, making it the ultimate comfort meal that's light yet satisfying.

Not only is this recipe dairy-free, but it's also incredibly easy to prepare, taking just 20 minutes from start to finish. The garlic-infused olive oil creates a fragrant base that complements the other ingredients perfectly. The vibrant flat-leaf parsley adds a fresh, herby finish that makes every bite feel like a burst of sunshine. Whether you're preparing lunch or dinner, this dish is sure to impress with its vibrant flavors and wholesome ingredients.

So, next time you're craving something quick, tasty, and nourishing, this Bows with Tuna, Olives, and Capers recipe will be your go-to. It's an ideal meal for busy weeknights, but it's also elegant enough to serve for special occasions when you want to showcase your cooking skills without the stress!

Ingredients

  • 400 soup noodles 
  • tbsp olive oil extra virgin extra-virgin
  •  garlic clove crushed
  • 400 tuna drained canned
  • 85 olives pitted halved
  • tbsp capers rinsed
  • small bunch flat parsley roughly chopped

Equipment

  • frying pan

Directions

  1. Cook pasta following pack instructions.
  2. Drain, reserving a few tablespoons of water in the bottom of the pan.
  3. Return the pasta to the pan over a low heat, stir in the olive oil and garlic and allow to infuse for 1 min. Toss through the remaining ingredients, season and serve.

Nutrition Facts

Calories686kcal
Protein19.29%
Fat35.45%
Carbs45.26%

Properties

Glycemic Index
26
Glycemic Load
30.3
Inflammation Score
-9
Nutrition Score
28.504347780476%

Flavonoids

Apigenin
30.72mg
Luteolin
0.3mg
Kaempferol
5.86mg
Myricetin
2.14mg
Quercetin
7.49mg

Nutrients percent of daily need

Calories:685.81kcal
34.29%
Fat:26.86g
41.32%
Saturated Fat:3.86g
24.13%
Carbohydrates:77.17g
25.72%
Net Carbohydrates:72.63g
26.41%
Sugar:2.94g
3.27%
Cholesterol:36mg
12%
Sodium:684.22mg
29.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.88g
65.76%
Vitamin K:248.02µg
236.21%
Selenium:131.47µg
187.81%
Vitamin B3:11.9mg
59.48%
Manganese:0.99mg
49.36%
Vitamin B12:2.57µg
42.83%
Phosphorus:337.84mg
33.78%
Vitamin E:4.42mg
29.46%
Vitamin A:1347IU
26.94%
Vitamin B6:0.5mg
25.05%
Vitamin C:19.61mg
23.76%
Iron:4.17mg
23.18%
Magnesium:87.26mg
21.81%
Copper:0.4mg
20.21%
Fiber:4.54g
18.16%
Zinc:2.26mg
15.08%
Potassium:494.82mg
14.14%
Folate:45.33µg
11.33%
Vitamin B2:0.17mg
9.71%
Vitamin B1:0.14mg
9.37%
Vitamin D:1.2µg
8%
Calcium:74.36mg
7.44%
Vitamin B5:0.65mg
6.51%