Shells With Tuna, Broccoli, & Red Onion

This vibrant shell pasta dish is a delightful twist on traditional Italian flavors, perfect for a quick yet satisfying weeknight dinner. The combination of tender broccoli florets and savory canned tuna creates a hearty base, while the sharp crunch of thinly sliced red onion adds a refreshing bite. Brightened with fresh lemon juice and zest, the dish is finished with aromatic parsley and dried oregano for a fragrant, herbaceous finish. The olive oil-based dressing clings beautifully to the pasta shells, ensuring every bite is flavorful without being heavy. It is an excellent choice for those looking for a light but protein-packed meal that comes together in under 40 minutes. Serve it warm or at room temperature for a versatile dish that appeals to both adults and children.

Cooking Method: Boiling, Sautéing

Cuisine: Italian

Courses: Main Courses

Difficulty: Advanced

Servings: 4

Calories: 426.6

Description

This vibrant shell pasta dish is a delightful twist on traditional Italian flavors, perfect for a quick yet satisfying weeknight dinner. The combination of tender broccoli florets and savory canned tuna creates a hearty base, while the sharp crunch of thinly sliced red onion adds a refreshing bite. Brightened with fresh lemon juice and zest, the dish is finished with aromatic parsley and dried oregano for a fragrant, herbaceous finish. The olive oil-based dressing clings beautifully to the pasta shells, ensuring every bite is flavorful without being heavy. It is an excellent choice for those looking for a light but protein-packed meal that comes together in under 40 minutes. Serve it warm or at room temperature for a versatile dish that appeals to both adults and children.

Ingredients

8 ounce Medium Pasta Shells
2 cup Broccoli Florets And Stems Cut into 1" pieces
1/4 cup Olive Oil
1/2 cup Red Onion -- sliced thin
2 Garlic Cloves -- crushed
6 ounce Tuna, Canned
3 tablespoon Fresh Lemon Juice
1 tablespoon Parsley -- chopped
1 tablespoon Lemon Zest -- grated
1/2 teaspoon Dried Oregano
1/4 teaspoon Black Pepper -- coarsely ground

Directions

1
Bring a large pot of salted water to a boil.
2
Add the medium pasta shells and cook for 5 minutes.
3
Add the broccoli florets and stems to the boiling pasta water.
4
Continue cooking until the pasta is al dente and the broccoli is tender, about 5 to 7 minutes longer.
5
Before draining, remove 1/4 cup of the pasta cooking water and set aside.
6
Drain the pasta and broccoli well.
7
While the pasta cooks, heat the olive oil in a medium skillet over low heat.
8
Add the thinly sliced red onion and crushed garlic cloves to the skillet.
9
Saut for 2 minutes, stirring frequently, until the onion is slightly crunchy and the garlic is fragrant but not browned.
10
Remove the skillet from the heat.
11
Stir in the drained tuna, fresh lemon juice, chopped parsley, lemon zest, dried oregano, and coarsely ground black pepper.
12
Pour the reserved 1/4 cup of pasta cooking water into the tuna mixture and stir to combine.
13
Add the drained pasta and broccoli to the skillet with the tuna mixture.
14
Toss everything together until well coated and heated through.
15
Serve immediately.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 426.6kcal

% Daily Value *
Total Fat 24.6g38%
Saturated Fat 4.4g23%
Cholesterol 67.5mg23%
Sodium 67.6mg3%
Total Carbohydrate 4.5g2%
Dietary Fiber 1.0g4%
Sugars 1.6g
Protein 42.5g85%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Use red onion for a sharper, slightly sweeter crunch compared to white or yellow onions.

If the tuna is packed in oil, drain it well before adding to the dish to avoid excess grease.

For a creamier texture, you can stir in a tablespoon of mayonnaise or Greek yogurt with the tuna mixture.

This dish can be served warm or at room temperature, making it a great option for potlucks or meal prep.

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop with a splash of water to refresh.

Keywords: pasta, shells, tuna, broccoli, italian, lemon, olive oil, parsley, oregano, garlic, onion, healthy, quick dinner, seafood, vegetarian friendly, easy, weeknight meal

Read it online: https://www.chefs-mate.com/recipe/shells-with-tuna-broccoli-red-onion/