Mediterranean Delights: Vibrant Spaghetti Puttanesca

Step into the world of Spaghetti Puttanesca, where flavor fireworks and nutritional goodness collide in a symphony of deliciousness. This dish is a culinary masterpiece that not only tantalizes your taste buds but also nourishes your body with a burst of vibrant ingredients.

Imagine a whirlwind of plump, juicy tomatoes, a powerful antioxidant that promotes heart health. Add to that a dash of garlic, which not only adds a playful kick but also boosts your immune system with its antiviral and antibacterial properties. Anchovies are flavor bombs also a great source of omega-3 fatty acids, known for their brain-boosting powers and heart-loving benefits. Don’t worry, their briny nature only adds a touch of naughty to the dish without overpowering the wholesome balance.

And let’s not forget the star of the show: olive oil. This liquid gold not only adds a silky richness to the sauce but also delivers healthy fats, which promote cardiovascular health and keep your skin glowing.

Together, these ingredients create a harmonious blend of flavors and nutrition that will leave you feeling inspired, energized, and satisfied. Spaghetti Puttanesca is a reminder that food can be both playful and nutritious, a delightful dance between indulgence and nourishment.

So, grab your apron, channel your inner chef, and let Spaghetti Puttanesca take you on a culinary adventure. It’s a dish that celebrates the joy of food while providing a boost of essential nutrients, leaving you inspired to explore the endless possibilities of playful and nutritious cooking. Bon appétit!

Delicious spaghetti puttanesca with tomatoes, olives, and herbs on a white plate.

Servings: 2

Calories per Serving: 620

Prep Time: 15 min

Cook Time: 20 min

Total Time: 35 min

Ingredients

  • 6 tablespoons extra-virgin olive oil
  • 4 medium garlic cloves, finely grated
  • 6 anchovy fillets, finely chopped
  • Large pinch of red pepper flakes (optional)
  • 1/4 cup capers, drained and chopped (optional)
  • 1 cup whole peeled tomatoes (It is always better to use glass jar tomatoes instead of a can if not found fresh)
  • One can of oil-packed tuna (optional)
  • Salt
  • 8 ounces of dried spaghetti
  • A small handful of minced fresh parsley leaves (optional)
  • 1 ounce grated Parmesan cheese, plus more for serving
  • 1/4 teaspoon freshly ground black pepper

Instructions

  1. In a medium skillet, combine 4 tablespoons of oil, garlic, anchovies, and red pepper flakes. Cook the garlic until it’s lightly golden. (Use medium heat but always adjust heat as necessary to keep it gently sizzling.) Add capers (optional) and stir to combine.
  2. Add tomatoes, stir to combine, and bring to a bare simmer. If using canned tuna, flake it gently with a fork and remove from the heat.
  3. While the sauce is simmering grab a 12-inch sauté pan or large saucepan of lightly salted boiling water, and cook spaghetti until al dente or about 2 minutes less than package directions.
  4. After the pasta is cooked, transfer it to the sauce. Alternatively, drain pasta through a colander, reserving 1 cup of the cooking water. Add drained pasta to the sauce.
  5. Add a few tablespoons of pasta water to the sauce and set over medium-high heat to bring pasta and sauce to a simmer. Remove from heat and add the remaining olive oil, parsley, and cheese. Season with salt and pepper. Serve with more grated cheese at the table.

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Kylie

Kylie Ivanir

Kylie Ivanir, RD, MS is a registered dietitian and founder of Within Nutrition. She helps women support their gut, balance hormones and stabilise blood sugar so they can feel more energised and at home in their bodies. With degrees from UCLA and Columbia University Medical Center, Kylie combines evidence-based nutrition with a root-cause, functional approach. Through her private practice, podcast and online community, she has supported thousands of women in improving their gut, hormone and metabolic health without restriction or overwhelm.