Tuna-Fennel Pasta Salad

Dairy Free
Health score
49%
Tuna-Fennel Pasta Salad
24 min.
4
331kcal

Suggestions


Are you looking for a refreshing and nutritious dish that’s perfect for lunch or as a side at your next gathering? Look no further than this delightful Tuna-Fennel Pasta Salad! Bursting with vibrant flavors and textures, this dairy-free recipe is not only easy to prepare but also ready in just 24 minutes, making it an ideal choice for busy weeknights or leisurely weekends.

The combination of tender penne pasta, flaky solid white tuna, and crisp Fuji apples creates a harmonious blend that is both satisfying and light. The star of the show, fennel, adds a unique anise-like flavor that elevates the dish, while the zesty lemon dressing ties everything together beautifully. With each bite, you’ll experience a refreshing crunch from the fennel and apple, perfectly complemented by the richness of the tuna.

This Tuna-Fennel Pasta Salad is not only delicious but also a sustainable choice, as it features albacore tuna, known for its quality and flavor. Whether you’re serving it as a main course, a side dish, or a picnic favorite, this pasta salad is sure to impress your family and friends. So grab your ingredients and get ready to whip up a dish that’s as nutritious as it is tasty!

Ingredients

  • small fennel bulb with stalks
  • 1.5 cups fuji apple sliced
  •  optional: lemon 
  • ounces penne pasta (tube-shaped uncooked
  • 7.8 ounce solid albacore tuna in water white packed in oil (such as ortiz)

Equipment

  • bowl
  • whisk
  • colander

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Drain pasta in a large colander over a bowl, reserving 1/2 cup cooking liquid. Rinse pasta under cold water; drain.
  3. Drain tuna, reserving 2 tablespoons oil. Grate 2 teaspoons rind from lemon; squeeze 3 tablespoons juice.
  4. Combine reserved oil, rind, and juice in a large bowl; stir with a whisk.
  5. Add pasta to oil mixture, tossing to coat. Fold in tuna and apple.
  6. Remove fronds from fennel bulb; finely chop fronds to measure 3 tablespoons.
  7. Remove and discard stalks. Thinly slice fennel bulb. Stir fronds and sliced fennel into pasta mixture.
  8. Add reserved pasta liquid and 1/2 teaspoon salt, tossing to coat pasta salad evenly.
  9. Sustainable Choice: Industry label regulations require solid white tuna to be from the albacore variety.

Nutrition Facts

Calories331kcal
Protein25.88%
Fat7.49%
Carbs66.63%

Properties

Glycemic Index
36.13
Glycemic Load
20.28
Inflammation Score
-5
Nutrition Score
17.604782633159%

Flavonoids

Cyanidin
0.74mg
Peonidin
0.01mg
Catechin
0.61mg
Epigallocatechin
0.12mg
Epicatechin
3.53mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
6.4mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.57mg
Kaempferol
0.07mg
Myricetin
0.14mg
Quercetin
2.32mg

Nutrients percent of daily need

Calories:331.45kcal
16.57%
Fat:2.78g
4.27%
Saturated Fat:0.67g
4.19%
Carbohydrates:55.59g
18.53%
Net Carbohydrates:50.08g
18.21%
Sugar:9.36g
10.4%
Cholesterol:23.22mg
7.74%
Sodium:243.24mg
10.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.6g
43.19%
Selenium:72.67µg
103.82%
Vitamin K:39.21µg
37.34%
Manganese:0.67mg
33.33%
Vitamin C:23.49mg
28.47%
Phosphorus:265.85mg
26.58%
Vitamin B3:4.61mg
23.07%
Fiber:5.51g
22.04%
Potassium:587.06mg
16.77%
Magnesium:62.74mg
15.69%
Vitamin B6:0.27mg
13.44%
Copper:0.25mg
12.33%
Vitamin B12:0.65µg
10.78%
Iron:1.92mg
10.66%
Zinc:1.22mg
8.11%
Folate:31.48µg
7.87%
Vitamin D:1.11µg
7.37%
Vitamin E:1mg
6.64%
Calcium:58.14mg
5.81%
Vitamin B2:0.09mg
5.57%
Vitamin B1:0.08mg
5.34%
Vitamin B5:0.53mg
5.29%
Vitamin A:120.7IU
2.41%
Source:My Recipes