Hey friends!
Looking for a quick and healthy meal? Look no further!
Today, I’m excited to share my zoodles with tuna recipe.
It’s a fun twist on pasta that’s light and packed with flavor.
You’ll love how easy it is to whip up, and it’s perfect for lunch or dinner.
Let’s dive into this tasty dish!
Possible Ingredient Alternatives
For the zucchini noodles (zoodles), yellow squash or butternut squash can be used as alternatives. These vegetables spiralize well and offer similar textures, with butternut squash providing a slightly sweeter flavor. Adjust cooking time as needed, as butternut squash may require longer to soften.
Coconut cream can be replaced with heavy cream or cashew cream for those who prefer non-coconut flavors. Use the same amount as called for in the recipe. Cashew cream offers a dairy-free option that maintains a creamy texture.
Albacore tuna can be substituted with canned salmon or cooked, flaked white fish for different flavor profiles and nutritional benefits. Use the same quantity as the original recipe. These alternatives provide similar protein content while offering varying omega-3 fatty acid levels. For a vegetarian option, consider using chickpeas or white beans, though this will significantly alter the dish’s flavor and texture.
| Preparation Time | 10-15 minutes |
| Cooking Time | 15-20 minutes |
| Total Time | 25-35 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 60-70 g
- Fat: 40-50 g
- Carbohydrates: 25-30 g
Ingredients
- 2 tablespoons finely chopped garlic (about 6 cloves)
- 1 teaspoon onion powder
- 4 teaspoons olive oil, separated
- 3/4 cup canned coconut cream (or coconut milk)
- 1/2 cup chicken broth
- 1/4 teaspoon nutmeg
- 1/4 teaspoon black pepper
- 1/2 teaspoon salt
- A dash of red pepper flakes
- 3 tablespoons coconut flour
- 10-12 ounces of albacore tuna
- 2 medium-sized zucchinis
Step 1: Spiralize and Prep the Zucchini
Using a spiralizer with a Chipper Blade, spiralize the zucchini.
Place the spiralized zucchini into a colander or strainer.
Sprinkle a large pinch of salt over the zucchini, toss it to distribute the salt, and let it sit.
This will allow the liquid to drain from the zucchini.
Step 2: Prepare the Garlic Sauce Base
In a sauté pan, combine 2 tablespoons of minced garlic, 1 teaspoon of onion powder, and 2 teaspoons of olive oil.
Mix these ingredients together with a spatula.
Set the pan on the stove-top and heat over medium, cooking for about 4 minutes.
Stir occasionally to ensure even cooking and to prevent burning.
Step 3: Create the Creamy Sauce
Add 3/4 cup of coconut milk or cream and 1/2 cup of chicken stock to the sauté pan and stir.
Then, incorporate 1/2 teaspoon of ground nutmeg, 1/4 teaspoon of ground black pepper, 1/2 teaspoon of salt, and a pinch of crushed red pepper flakes.
Mix everything well.
Allow the mixture to boil over medium heat for 5 minutes to blend the flavors.
Step 4: Thicken the Sauce and Add Tuna
Stir in 3 tablespoons of coconut flour and whisk the mixture for 1 minute to thicken it.
Remove the pan from the heat and gently fold in 10-12 ounces of albacore tuna, breaking it down into smaller pieces as you mix.
Set the pan aside to rest.
Step 5: Prepare the Zucchini Noodles
Heat 2 teaspoons of olive oil in a large frying pan over medium-high heat.
While the pan heats up, place the drained zucchini noodles on top of paper towels.
Press another paper towel over the noodles to remove any remaining excess moisture.
Add the zucchini noodles to the hot frying pan, stirring and cooking for 1 minute.
Remove the pan from heat after cooking.
Step 6: Combine and Serve
Pour the creamy garlic tuna sauce over the cooked zucchini noodles.
Toss everything together to ensure the noodles are well coated with the sauce.
Serve immediately for a delicious and healthy meal.
