Under 30 Minutes

Linguine and Tuna with Spicy Orange Sauce

Upgrade your usual tuna sandwich with this flavorful pasta that has less than 250 calories per serving.

  • Prep:
  • Total Time:
  • Servings: 4
  • Yield:
Linguine and Tuna with Spicy Orange Sauce

Source: Body+Soul, January/February


  • Coarse salt
  • 8 ounces whole-wheat linguine
  • 1 1/2 teaspoons grated orange zest
  • 3/4 cup fresh orange juice (from 2 to 3 oranges)
  • 3 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons Dijon mustard
  • 1 teaspoon red-pepper flakes, plus more for garnish
  • 1 large bunch watercress (about 3 cups), tough ends trimmed, washed and well-dried
  • 2 cans tuna (6 ounces each), packed in oil and drained


  1. In a large pot of boiling salted water, cook pasta according to package instructions; drain.

  2. Meanwhile, in a large bowl, whisk together orange zest, juice, oil, vinegar, mustard, and red-pepper flakes; season with salt. Add watercress and pasta, toss to combine. Scatter tuna over the top and sprinkle with red-pepper flakes if desired; serve.

Cook's Notes

Look for West Coast hook-and-line or troll-caught albacore tuna (available at many natural-foods stores). The fish tend to be smaller and contain less mercury and more omega-3 "good" fats than the larger, deep-sea albacore used in most cans. Otherwise, choose "light" tuna, which also has low mercury levels.


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