This tuna bolognese recipe is a lighter version of a traditional bolognese sauce. This healthy, family midweek fish recipe is an easy way to include more fish in your diet. Canned tuna and tomato pasta sauce is made with store cupboard staples and is budget friendly.
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What you'll love about the recipe
- Tuna bolognese is healthy and nutrient dense. It's very low in fat and calories, but with plenty of protein
- Kid and adult friendly, canned tuna is a popular choice, and a great way to eat more fish
- This easy tuna bolognese recipe is very quick and easy to make from store cupboard ingredients. It is ready to eat in 20 minutes, and ideal for meal prep.
- Super flexible. You can use canned tuna bolognese as a tuna pasta sauce served simply with spaghetti or penne pasta. Or use it in a recipe such as a lasagne or a cottage pie, switching out the traditional meat-based sauce. You could also serve this tuna and tomato sauce with baked potatoes for a quick, easy mid-week dinner
- Bolognese for pescatarians is gluten free and dairy free
Ingredients
This recipe is made from store cupboard ingredients (use dried herbs instead of fresh if you don't have them).
Olive oil. Or use another healthy cooking oil if you prefer.
Onion. Use whichever type of onions you've got on hand. Or if you prefer, substitute leeks or spring onions.
Garlic. This is optional if you don't like the flavour of garlic. You could also use garlic powder or paste if you prefer.
Canned tomatoes. I used chopped canned tomatoes, but you could also use of tin of whole plum tomatoes. You can also buy tomatoes with added herbs or garlic which you could use in this recipe.
Tomato puree. This adds extra depth of tomato-y flavour. Use sun dried tomato paste if you prefer.
Canned tuna fish. I like to use tuna in spring water as it's not too oily or salty. Cans of tuna vary a little in weight so you don't have to be too precise, but you need around 200g drained weight. Some cans nowadays seem to have a lot of liquid which means less tuna in the can!
Fresh basil adds a lovely fresh flavour to this tuna and tomato sauce if you've got it. Use dried basil if you prefer, or another soft herb such as parsley or oregano.
Seasoning. Take care not to over salt the dish as tuna can be naturally quite salty.
Optional ingredients
It's easy to add extra veggies to this tuna bolognese. You could fry some mushrooms with the onions, or add a grated carrot. Red or green pepper would also work well, or add some spinach leaves or olives.
You can also add a drained can of haricot or cannellini beans to the recipe. Tuna and beans are a great combination and it'll add more protein and fibre, and make the recipe go further.
How to make canned tuna bolognese sauce
Heat a little olive oil in a large pan. Add the chopped onions and fry for a few minutes until they are starting to brown. A little caramelisation will add extra flavour.
Add the garlic, canned tomatoes, tomato paste and seasoning and stir into the onions. Leave to bubble gently for 10 minutes until the mixture starts to thicken into a thick rich tomato sauce.
Roughly tear or chop the basil, and add to the pan. Drain the tuna well and stir through the mixture.
Serving and storage
Use this tuna bolognese as you would any other bolognese sauce. It makes great tuna pasta sauce, served either with spaghetti or another pasta.
You could also use this lasagne recipe and switch in the tuna bolognese. I'd recommend adding a can of beans to the mix so that you've got plenty of filling.
Or use the tuna bolognese to fill slow cooker baked sweet potatoes. Add a topping of grated cheese and a green salad for an easy healthy dinner.
Or just enjoy the recipe by itself as a tuna stew served with a chunk of bread.
Leftover tuna and tomato pasta sauce can be stored in the fridge for up to 3 days. This recipe is also ideal for meal prep as it reheats well, but you could also eat it cold.
Frequently asked questions
It's easy to switch in other ingredients to a bolognese sauce. You can use canned tuna, or you can also make a bolognese sauce with lentils.
Some bolognese sauce can be unhealthy because it is high in saturated fat and calories. However, it is possible to make a healthy bolognese by using a lower fat cut of meat. You can make a bolognese with minced turkey if you want to eat less red meat. And you can also make a very healthy bolognese using tuna which is low in saturated fat.
Canned tuna is an excellent source of protein which is low in fat and calories. If you eat a lot of tuna you might prefer to eat skipjack tuna which is lower in mercury. Tuna packed in spring water is lower in fat, and lower in sodium than tuna in brine.
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Other healthy tuna recipes
Canned tuna fish is such a useful store cupboard item, and healthy canned tuna recipes are quick and easy to make. Try it in this tuna quiche or tuna and sweetcorn pasta. You can also turn a tin of tuna into a quick pate for lunch, or make these tuna fritters.
If you loved this easy, healthy recipe please leave a rating and comment at the bottom of the page. Your email will not be published.
Your feedback and questions are much appreciated.
You can also follow me on Pinterest and Facebook.
Why not subscribe to the newsletter to receive free delicious healthy recipes straight to your inbox?
Recipe
Tuna Bolognese
Equipment
- frying pan
Ingredients
- 1 teaspoon olive oil
- 1 onion peeled and finely chopped
- 1 clove garlic peeled and very finely chopped
- 400 g can tomatoes
- 1 tablespoon tomato puree
- 200 g tuna drained weight
- handful fresh basil leaves or 1 teaspoon dried basil
- salt and pepper
Instructions
- Heat a large frying pan over medium heat and add the olive oil. Fry the onion for 5 minutes until starting to soften and caramelise.
- Add the garlic, canned tomatoes, tomato puree and seasoning. Reduce the heat and simmer gently for 10 minutes. The sauce will start to reduce and thicken.
- Add the drained tuna and torn basil and mix together.
- Serve with pasta or baked potatoes or use to replace the bolognese sauce in another recipe.
Notes
- You can easily add extra veggies to this tuna bolognese. Fry vegetables such as mushrooms and peppers with the onion. Add grated carrot which will cook quickly, or you could add a handful of spinach leaves.
- You could also add a can of cannellini or haricot beans to make the recipe go further.
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