Tuna Bowtie Pasta Salad

Fresh tuna has been enjoyed by coastal dwelling peoples for countless years in countless fish recipes with records showing early preservation techniques such as smoking and pickling being practiced since ancient times.

Like salmon, tuna ranks among several lists of healthy recipes. It is a wonderfully nutrient- and protein-dense food packed with important nutrients including the selenium, magnesium, potassium; B vitamins niacin, B1 and B6. But these are all somewhat secondary to the significant levels of valuable omega-3 essential fatty acids. Since these are not synthesized by the body, it has to be taken in through foods.

Though canned tuna accounts for the majority of American consumption, go for fresh if you want to savor the wonderfully firm and dense flavor of this fish. Some even describe the meat as having a meaty flavor and a steak-like texture. It is so versatile that even the most budget-conscious housewife can prepare a casserole or sandwich from a couple cans of tuna and combine it with the simples of ingredients. The versatility of the tuna fish also cleared its way into various healthy food recipes such as salads and pasta. Bow-tie pasta makes a wonderful salad combined with tuna and vegetables. 

Bowtie and Tuna Salad recipe

Ingredients

• 12 oz. bow tie pasta
• 8 oz. fresh green beans, cut into 1 in. pieces
• ¼ cup olive oil
• ¼ cup lemon juice
• 2 tablespoons mayonnaise
• Pinch of salt
• Pinch of pepper
• ½ pint cherry tomatoes, cut in half
• 2 cans (3.5 oz. each) tuna packed in water, drained

Preparation Instructions

1. Fill a large saucepan with water and place it over medium heat. Bring it to a boil then pour the pasta into the pan. Boil about 8 to 12 minutes following package instructions. During the last 4 minutes of the cooking, add the green beans to the pot.
2. In a large bowl, stir the olive oil and lemon juice together. Add the mayonnaise and the salt and pepper.
3. Drain the pasta and beans. Add to the bowl with the olive oil mixture. Toss the pasta until it is well coated with the olive oil mixture. Add the tomatoes and tuna. Toss again, to combine the ingredients.