Delicious Tuna Pasta Recipe

Spaghetti Tuna

First risotto, now back to an Italian classic: spaghetti. Perhaps you’ve never had spaghetti quite like this; more common dishes, such as bolognese or carbonara, often use beef or shrimp as the centerpiece of the meal. If you have never used tuna in your pasta– you’re missing out! Not just on some genuine deliciousness, but also on some key nutrients.

Tuna is a primary source of omega-3 fatty acids, potassium, magnesium, iron, vitamin A, B6 and B12. In practical terms, tuna carries a laundry list of health benefits that can positively support the lifestyle of an active or athletic individual. The concentration of Vitamin B in tuna contributes to higher bone strength, which is integral for golfers who are more prone to tendinitis or joint pain in the knee and elbow. Vitamin B also contains elastin, which can strengthen, smooth, and tone the skin. Skin health is just as crucial for golfers as we often spend extended periods of time outdoors in the sunlight during tournaments.

Directly applicable to your activity potential, tuna also boosts your metabolism as well as the functionality of your organs so you can operate at your highest potential. By supporting your internal environment as well as your immune system, tuna helps you stay more energetic and active so that you can perform and play at your best.

In terms of general health benefits, tuna is a great resource for your heart health as it is packed with omega-3 fatty acids that regulate your blood vessels and reduce your cholesterol levels. The high levels of potassium also help reduce your blood pressure so that you are less at risk of developing heart conditions, such as a stroke or heart attack.


Perhaps that’s enough musings about tuna– let’s get to the (fish) meat of the recipe!


  • 1 lb. Organic spaghetti
  • 1 can of imported tuna
  • 3 to 4 cloves of garlic (minced)
  • 2 tbs chopped capers
  • 4 to 6 chopped anchovy fillets
  • Juice of 1 lemon
  • 1/2 cup of dry white wine
  • 1/2 tsp Chili pepper flakes
  • 4 tbs of olive oil
  • 2 tbs chopped fresh basil
  • Salt and Pepper


  1. Chop 4 cloves of garlic.
  2. Boil 4 quarts of water.
  3. Heat two tablespoons of olive oil on medium heat.
  4. Add chopped garlic.
  5. Add 4-6 mashed anchovy fillets.
  6. Add 2 tablespoons of capers.
  7. Add one 200 g can of tuna.
  8. Add 1/2 cup of white wine.
  9. Add juice of one lemon.
  10. Sprinkle in ground pepper and chili flakes.
  11. In the water, add salt and 1 pound of spaghetti as it comes to boil.
  12. Add 1 cup of pasta water to the pan.
  13. Drain the pasta.
  14. Add pasta to the tuna sauce.
  15. Mix and enjoy!



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