Shells With Tuna, Broccoli And Red Onion
Shells with tuna, broccoli, and red onion combine fresh flavors and hearty pasta, perfect for a quick, satisfying Mediterranean-inspired meal for busy weeknights.
Ingredients
- 1/4 cup olive oil ⓘ
- 1/2 medium red onion, sliced ⓘ
- 1 tablespoon chopped Italian flat-leaf parsley
- 1/4 teaspoon dried oregano ⓘ
- 1 (6 oz.) can imported Italian tuna in olive oil, well drained and blotted ⓘ
- 3 tablespoons fresh lemon juice ⓘ
- 2 cups broccoli florets and stems, cut into 1-inch pieces
- 2 garlic cloves, crushed ⓘ
- 1/4 teaspoon coarse black pepper ⓘ
- 8 oz. medium shells ⓘ
Instructions
- Heat olive oil in a medium skillet over low heat; stir in onion and garlic; sauté 2 minutes until onion is crunchy and garlic is fragrant.
- Remove from heat; add tuna, lemon juice, parsley, oregano, and black pepper; mix well.
- Cook the shells in boiling salted water for 5 minutes.
- Add broccoli to the pasta; cook until al dente and broccoli is tender, about 5 to 7 minutes.
- Reserve 1/4 cup of pasta cooking water and add it to the tuna sauce.
- Drain the pasta; toss with the tuna mixture and serve immediately.
Tips & Substitutions
To enhance the flavor, consider using fresh herbs instead of dried, or adding a pinch of red pepper flakes for a bit of heat. If you don't have Italian tuna, any good-quality canned tuna will work, but look for one packed in olive oil for the best taste. You can also substitute the broccoli with spinach or asparagus for variety.
Serving Suggestions
Serve this dish warm, garnished with additional parsley and a squeeze of lemon for brightness. It pairs beautifully with a crisp green salad or garlic bread for a complete meal. For a Mediterranean twist, consider serving alongside grilled vegetables or pairing it with Baked Jumbo Shrimp.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in a skillet over low heat, adding a splash of water or olive oil to keep the dish moist. Avoid microwaving, as it can make the pasta rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Shells With Tuna, Broccoli And Red Onion contains roughly 760 calories, with 10g protein, 38g carbohydrates, and 67g fat. It is an excellent source of iron (76% of the Daily Value), dietary fiber (44% of the Daily Value), and vitamin C (32% of the Daily Value), and a good source of protein. It also contributes 12g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen broccoli instead of fresh?
Yes, you can use frozen broccoli; just be sure to thaw and drain it well before adding to the pasta. It may cook faster than fresh, so adjust your cooking time accordingly.
What type of pasta can I use if I don’t have medium shells?
If medium shells aren't available, you can substitute with any short pasta like fusilli, penne, or farfalle. These shapes will hold the sauce well and provide a satisfying texture.
Is this recipe suitable for meal prep?
Absolutely! This dish keeps well and can be made ahead of time. Just store the sauce and pasta separately until you're ready to serve to maintain the best texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).