A bowl serving tuna & caper orzo with parsley

Tuna & caper orzo with parsley

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(2 ratings)

Prep: 10 mins Cook: 15 mins

Easy

Serves 4

Use capers, orzo, chilli and cherry tomatoes to make tuna pasta more exciting – and you may already have tuna and capers in the storecupboard

Nutrition and extra info

Nutrition: Per serving

  • kcal374
  • fat19g
  • saturates3g
  • carbs27g
  • sugars3g
  • fibre5g
  • protein22g
  • salt0.9g
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Ingredients

  • 350g orzo
  • 60ml olive oil, plus a drizzle for the rocket
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 garlic cloves, crushed
  • 1 red chilli deseeded and finely chopped
  • 4 tbsp capers, drained
    Capers

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

  • 1 small bunch parsley, finely chopped, a few leaves reserved to serve
    Parsley

    Parsley

    par-slee

    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 270g pack cherry tomatoes, halved
  • 200g can sustainably fished tuna in olive oil
    Tuna

    Tuna

    tune-ah

    A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

  • 1 lemon, juiced
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • rocket, to serve
    Rocket

    Rocket

    roh-ket

    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

Method

  1. Bring a large pan of salted water to the boil and cook the orzo until al dente (about 1 min less than pack instructions). Drain and set aside, reserving some of the cooking water.

  2. Meanwhile, heat the oil in a large pan over a medium heat, add the garlic and chilli, and sizzle for 2 mins. Add the orzo to the pan along with a spoonful of the cooking water, and stir well. Mix in the capers, parsley, tomatoes and tuna, flaking the fish with the back of a spoon. Cook for 2 mins or until everything is heated through, but not so long that the tomatoes become too soft.

  3. Add the lemon juice (reserving 1 tsp for the dressing) and season well. Tip into bowls and top with the reserved parsley leaves. Toss the rocket with a drizzle of olive oil and the reserved lemon juice, and serve on the side.

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Comments, questions and tips

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catie74
29th Jun, 2017
I made this last night to fill 4 lunch boxes. 4 empty lunch boxes came home and the kids want this again soon. Somehow I think cheese sandwiches won't cut it with them tomorrow
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