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Linguine and Tuna with Spicy Orange Sauce

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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: 15 minutes
Total: 30 minutes

Ingredients

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

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