When you’re in the mood for a quick yet satisfying meal, few dishes can compete with a hearty pasta recipe. The One-Pan Tuna Pasta recipe offers a perfect balance of rich, savory flavors with minimal cleanup required. Using pantry staples like tuna, sun-dried tomatoes, capers, olives, and anchovies, this dish comes together in just under 25 minutes, making it a go-to weeknight dinner. Not only is it incredibly easy to make, but it’s also packed with protein, healthy fats, and flavor that will leave your taste buds craving more. Whether you’re looking for a simple family meal or a dish to impress guests, this one-pan recipe delivers both convenience and deliciousness.

Full Recipe:

Ingredients

• 8 oz long pasta such as bucatini, linguine, or spaghetti

• Kosher salt

• 1 cup sun-dried tomatoes, preferably not in oil

• 1 tablespoon capers

• 3 garlic cloves, peeled

• 6 anchovies

• ¼ cup extra-virgin olive oil

• 1 (6.7 oz) jar of tuna in olive oil, or 1 (5 oz) can of tuna in olive oil

• ⅔ cup mixed olives, pitted and torn into small pieces

• 1 tablespoon finely chopped fresh parsley

Directions

• In a large skillet, add water, leaving about ½” from the top. Bring to a boil and add 2 teaspoons of salt.

• Boil pasta for 2 to 3 minutes less than the box instructions. It should be just al dente. Reserve 1 ½ cups pasta water before draining.

• If using a food processor: Process sun-dried tomatoes, capers, garlic, anchovies, and olive oil until a smooth paste forms.

• If not using a food processor: Work with 1 ingredient at a time, chop sun-dried tomatoes, capers, garlic, and anchovies, running your knife over the smaller pieces until you get them as fine as possible. Press the side of your knife down on the ingredients and use the edge to make a paste. Toss the ingredients together in a medium bowl and stir in the oil until a paste forms.

• In a large skillet over medium heat, add sun-dried tomato paste and cook, stirring constantly, until slightly darkened in color and fragrant, 3 to 4 minutes.

• Reduce the heat to medium-low, then slowly whisk in reserved pasta water until a cohesive, pourable sauce forms. Flake the tuna into large chunks, then add to the sauce (along with the oil from the tuna cans) and the olives. Stir to combine.

• Add the pasta and cook, tossing to coat, for an additional 1 to 2 minutes. Top with parsley and serve.

Nutrients

• Calories: Approximately 400-450 per serving

• Protein: 25g

• Carbohydrates: 50g

• Fat: 18g

• Saturated Fat: 2g

• Cholesterol: 20mg

• Fiber: 5g

• Sodium: 700mg

• Potassium: 350mg

• Vitamin A: 15%

• Vitamin C: 30%

• Calcium: 4%

• Iron: 15%

Why This Recipe Stands Out

The One-Pan Tuna Pasta stands out for its bold flavors, easy preparation, and use of pantry staples. Unlike traditional pasta dishes that require multiple pots and pans, this recipe only needs one pan, making cleanup quick and simple. Its secret is the sun-dried tomato paste, made by blending sun-dried tomatoes, capers, anchovies, garlic, and olive oil. This creates a deep, savory sauce that’s more concentrated and flavorful than heavier tomato sauces, complementing the tuna and pasta rather than overwhelming them. Anchovies and olives add an umami richness, making the dish feel gourmet while staying easy to make.

What also makes this dish unique is its versatility. You can swap in gluten-free pasta, use a different type of fish, or try plant-based proteins for a twist. It’s adaptable to various dietary preferences, perfect for solo meals or entertaining guests. You can enjoy it hot right from the pan or serve it cold, making it ideal for meal prepping or picnics.

The Benefits of the Ingredients

The ingredients in One-Pan Tuna Pasta aren’t just flavorful—they offer impressive health benefits. Tuna is a lean protein rich in omega-3 fatty acids, which support heart health, reduce inflammation, and boost brain function. It’s also packed with vitamin D, vital for bone health and immune function, and keeps you full and satisfied longer.

Sun-dried tomatoes provide antioxidants like lycopene, known for protecting against cancer and heart disease. They’re also high in vitamins A and C, which support skin health, vision, and the immune system, along with fiber for healthy digestion. Capers, though small, are packed with vitamin K for bone health and have anti-inflammatory properties. They also contain fiber that aids digestion.

Olives bring heart-healthy monounsaturated fats, fiber, and antioxidants that help lower bad cholesterol and protect against disease. Anchovies, small but powerful, offer omega-3s, protein, and calcium, which support bones, reduce inflammation, and boost overall health. Olive oil ties everything together—not just for flavor but for its heart-healthy fats and antioxidants that reduce inflammation and improve skin health.

Cooking Tips

One-Pan Tuna Pasta is straightforward to make, but a few tips help it turn out even better. Start with good-quality tuna, preferably jarred in olive oil for better flavor and texture. Use the olive oil from the tuna in your sauce to enhance richness.

When cooking pasta, stop 2–3 minutes earlier than the package suggests. This keeps it al dente, allowing it to absorb the sauce. Always reserve some pasta water before draining—it’s key to loosening the sun-dried tomato paste into a smooth sauce. Add the pasta water gradually to control the sauce’s consistency.

For a smoother paste, use a food processor. If you prefer a rustic feel, chop the ingredients by hand and mash them with a knife. The paste should be smooth enough to coat the pasta but retain some texture.

If you want a creamier sauce, stir in a spoonful of Greek yogurt or a splash of heavy cream after combining the pasta and sauce. This gives a velvety finish while balancing the richness of the tuna and olives.

Serving Suggestions

One-Pan Tuna Pasta is satisfying on its own, but you can easily pair it with complementary sides. A fresh green salad with arugula or mixed greens and a light lemon vinaigrette adds balance and brightness. For extra texture, toss in toasted nuts or seeds.

Garlic bread or crusty baguette slices are perfect for soaking up extra sauce. Their crispy, buttery texture pairs beautifully with the savory pasta. For a heartier meal, serve with grilled vegetables like zucchini, eggplant, or bell peppers. Their smoky flavor enhances the dish’s richness.

To make the meal feel more special, pair it with a glass of crisp white wine, such as Sauvignon Blanc or Pinot Grigio. The wine’s acidity complements the olives and capers while adding a refreshing contrast.

Conclusion

One-Pan Tuna Pasta is an easy, flavorful, and healthy meal that transforms simple ingredients into something special. It’s quick to make, flexible enough to suit different dietary needs, and full of bold Mediterranean flavors. Perfect for busy nights, meal prepping, or casual dinners, this dish delivers both nutrition and taste. Tuna brings lean protein and omega-3s, while sun-dried tomatoes, olives, and capers create a rich, savory sauce. Enjoy it fresh or as leftovers—either way, it’s a reliable, go-to recipe. With its mix of health benefits, simplicity, and deep flavor, One-Pan Tuna Pasta deserves a regular spot in your kitchen routine.