Tuna, Pea and Tomato Pasta Skillet

• 2 tbspolive oil
• 1large onion (about 180g), finely chopped
• 1courgette (about 250g), coarsely grated
• 2garlic cloves, finely grated
• 1× 400g tin chopped tomatoes
• 200gfrozen peas
• 2× 145g tins tuna in spring water, drained
• 350gfusilli or penne
• 2.5litres water, for cooking the pasta
• 15gbasil leaves, hand-torn into small pieces
• fine salt
• black pepper
• 30mllemon juice
• 2gfinely grated lemon zest (optional)
• 30gsunflower seeds (optional)

Method

1. 1Get a large saucepan of the water on to boil. Set a large, deep frying pan or casserole dish over a medium heat.
2. 2If using the sunflower seeds, toast them in the dry frying pan for 3 minutes until golden and nutty-smelling. Tip into a small bowl with the lemon zest and set aside.
3. 3Add the olive oil to the same pan, then add the onion and courgette with a pinch of salt. Cook for 8 minutes until the onion is soft and the courgette has collapsed into the pan.
4. 4Stir in the garlic and cook for 1 minute until fragrant. Add the chopped tomatoes, season with black pepper and simmer for 12 minutes until thick, glossy and no longer watery around the edges.
5. 5While the tomato sauce simmers, salt the boiling water and add the pasta. Cook for 10 minutes until just tender with a little bite left, then scoop out 150ml of the cooking water before draining.
6. 6Add the peas to the tomato sauce and cook for 3 minutes until bright green and tender. Stir through the tuna, breaking it into large flakes rather than shredding it away.
7. 7Tip the drained pasta into the pan with the reserved cooking water, lemon juice and torn basil. Toss for 2 minutes until the sauce clings to the pasta and the tuna is steaming hot throughout.
8. 8Divide between warm bowls and scatter over the lemony sunflower seeds, if using.

Per serving

kcal

472

protein

15.7g

fibre

7.8g

carbs

81.8g

fat

8.8g