Tuna Aglio e Olio

Tuna Aglio e Olio is a variation of the classic Italian pasta dish. In Italian, “Aglio” means garlic, while “Olio” means oil. As the name suggests, this dish is renowned for its simplicity, requiring only a few basic ingredients such as pasta, garlic, and olive oil. However, adding tuna makes this dish richer and more nutritious without losing Aglio e Olio’s basic essence.

Have you ever eaten the typical Italian dish Tuna Aglio e Olio? How does it feel? I think it’s very delicious. But have you ever wondered how to make this dish? This is the right time to try making this dish because we will discuss Tuna Aglio e Olio.

The ingredients for making this dish are available in supermarkets. The preparation time to make this dish is 20 minutes, while the cooking time is 15 minutes. To make Tuna Aglio e Olio, cook the spaghetti until al dente. After that, saute all the spices in olive oil until fragrant and slightly browned. Add the tuna to the pan along with the seasonings. Some people also add a little pasta cooking water to help mix the ingredients. Once all the ingredients are mixed well, add the cooked pasta to the pan and stir until evenly mixed. Serving this dish is usually with the addition of dried chilies or red chili flakes to give it a distinctive spicy kick. Adding grated parmesan cheese on top can also give it a richer savory taste.

What is special about this dish?

Fast in preparing dishes

Tuna Aglio e Olio is very simple in terms of ingredients and cooking techniques. Requiring only a few ingredients, you can prepare this dish in less than 30 minutes. This makes it the perfect choice for a quick and convenient dinner without sacrificing taste.

Rich in nutrients

Tuna is a high source of protein and rich in omega-3 fatty acids, which have many health benefits, especially for heart health. Omega-3s can help reduce inflammation and lower the risk of cardiovascular disease. Apart from that, using olive oil in this dish is also rich in monounsaturated fats which are good for heart health and contain antioxidants.

Flexibility in adding ingredients

This dish is very flexible and can be adapted to personal tastes. You can add other ingredients such as vegetables, cherry tomatoes, or olives for variations in taste and texture. This allows you to experiment and create a unique version of Tuna Aglio e Olio according to your preferences.

Suitable for various gathering events

You can serve Tuna Aglio e Olio on various occasions, both as an everyday dish and for special events. Its simplicity doesn’t detract from its appeal, and with a little of the right presentation, this dish can be the center of attention on the dinner table.

Balance between taste and nutrition

This dish offers the perfect balance of taste and nutrition, making it a choice that not only satisfies the taste buds but also supports a healthy lifestyle. This is a good example of how delicious food does not have to come at the expense of health.

Tips and Tricks for Making Tuna Aglio e Olio

Here are some tips that can help you in cooking the Tuna Aglio e Olio dish so that the results are more delicious and satisfying.

Use the right pasta

Choose suitable pasta such as spaghetti. Make sure to cook the pasta until al dente (cooked but still a little chewy) so that it has the right texture and doesn’t get mushy when mixing it with the other ingredients.

Add salt when boiling pasta

Make sure the water for boiling the pasta has enough salt. The salty water will help flavor the pasta, making the result tastier. The rule is about 1-2 tablespoons of salt for every liter of water.

Slice the garlic thinly

Slice the garlic as thinly as possible so it cooks quickly and releases its distinctive aroma. Avoid overcooked or burnt garlic, as this can impart a bitter taste to the dish.

Don’t cook tuna for too long

If using canned tuna, simply add the tuna at the end of the cooking process to heat it up briefly. Cooking tuna for too long can dry it out and lose its natural tenderness. If using fresh tuna, cook quickly until it changes color but is still soft.

Add fresh ingredients

Adding freshly chopped parsley can be done at the end to give it color and a refreshing fresh taste.

Don’t hesitate to add flavors

Adjust the taste of the dish by adding salt, black pepper, and chili to taste. If you like it spicy, add more red chili flakes.

Pay attention to serving times

Serving Tuna Aglio e Olio is best when the pasta is still warm and the sauce is still fresh. If you leave it too long, the pasta can absorb too much sauce and become dry.

Now that you know the tips and tricks about the Tuna Aglio e Olio dish, let’s try making it!

Ingredients of Tuna Aglio e Olio

• 7 oz Spaghetti: Spaghetti is the ideal type of pasta for Aglio e Olio because it has a long, thin shape that allows the olive oil and garlic-based sauce to coat each strand well.
• 1 canned Tuna oil-packed: has a richer taste and softer texture.
• 2 tbsp Olive oil: as an ingredient for stir-frying.
• 3 clove Garlic, minced: gives a strong and distinctive aroma and taste.
• 1 tsp Mushroom powder: adds a deep and complex umami flavor to dishes.
• ½ tsp Italian herbs: gives a distinctive aroma and taste.
• 1 tsp Parmesan cheese: gives a savory taste.
• ½ tsp Chili flakes: gives a spicy kick.
• ½ tsp Parsley: gives a green color that contrasts with the color of the pasta.
• Pinch of salt and pepper: balances the overall taste of the dish.
• Some pasta water: helps thicken the sauce on the spaghetti.

How to Make Tuna Aglio e Olio

First, bring a pot of water to a boil, adding a little oil and salt. Cook the pasta until al dente.

In another pan, heat olive oil over medium heat. Saute the garlic until fragrant.

After that, add tuna and chili flakes. Stir until well combined.

Then, add pasta, mushroom powder, Italian herbs, Parmesan cheese, salt, pepper, and some pasta water to the pan. Gently combine the ingredients together and simmer for about 1 minute.

Lastly, serve the pasta topped with grated Parmesan cheese and parsley leaves.

Nutrient Content

The nutritional content of the “Tuna Aglio e Olio” dish varies greatly.

Calories: come from carbohydrates in pasta, fat in olive oil, and protein in tuna.

Protein: Tuna is an excellent source of animal protein. This protein is important for the growth and repair of body tissue and for maintaining muscle mass.

Fat: comes from olive oil and tuna. Olive oil provides heart-healthy monounsaturated fats, while tuna contains omega-3 fatty acids.

Vitamin D: Tuna is a natural source of vitamin D, which is important for healthy bones and the immune system.

Antioxidants: Garlic and extra virgin olive oil contain antioxidants that can help protect body cells from damage caused by free radicals. This antioxidant also plays a role in reducing inflammation and the risk of chronic disease.

Serving Recommendations

Enjoy delicious Tuna Aglio e Olio pasta as a main dish. However, you can also serve it with several accompaniments to enrich the eating experience.

Garlic bread: crispy garlic bread is a classic choice that pairs perfectly with any pasta dish. The bread helps soak up the sauce from the Tuna Aglio e Olio and adds a textural contrast to the soft pasta.

Grilled Vegetables: roasted vegetables like zucchini, bell peppers, asparagus, or broccoli are great accompaniments because they provide a natural sweet taste and a slightly crunchy texture. You can roast vegetables with a little olive oil, salt, and pepper to bring out their natural flavors.

Light Soup: light soups such as tomato soup, minestrone, or vegetable soup can be a fun starter. This soup can prepare your taste buds before eating the main pasta dish.

Fresh Fruit or Sorbet: for a light and refreshing dessert, fresh fruit such as grapes, strawberries, or melon is perfect. Lemon or orange sorbet can also be a refreshing dessert option after enjoying pasta.

Tea or Coffee: finishing off the meal with a cup of herbal tea or espresso coffee can be a great way to finish the meal, aid digestion, and provide a satisfying end to the dish.

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