Linguine and Tuna with Spicy Orange Sauce
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.
Per serving: 241 calories; 35 g protein; 19 g fat; 50 g carbs; 5 g fiber.
- Prep Time 15 minutes
- Total Time 30 minutes
- Yield Makes 4 servings
- 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
- In a large pot of boiling salted water, cook pasta according to package instructions; drain.
- 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.
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