Cooking · dinner · easy · fish · student meals

A go-to meal for students: Getting my omega-3 on!!!

tuna 7
“No rest for the wicked”

When I find myself drowning in a sea of biochemical pathways or physiology notes on the thousands of ways neural excitation is initiated, I find myself in desperate need of a wholesome meal that’s both quick and easy.

Now don’t get me wrong. I love the kitchen but sometimes the time I have and to be honest the energy to do so (or lack there of) is virtually non existent (LOL). Studying hard is well worth it but it doesn’t mean to say that you don’t have to replenish all that energy you’ve used up as brain power. I for one, find myself extremely ravenous during the exam season so I find it useful having a bank of filling and healthy dishes I can produce when the time arises.

An excellent choice for students is canned tuna: its relatively inexpensive, healthy and tasty. Tuna serves as a good source of protein as well as omega-3 which maintains brain/heart health and helps keep your hair and skin “on fleek.” And what makes it even more attractive is the fact that when you’re feeling lazy you can buy the ones with a ring pull which saves even more time. *wink wink

So try out my creamy tuna and spinach pasta recipe below and let me know what you guys think:

The recipe was made on the spot so not every measurement is exact (if you think you need to add a little bit more of something or in fact less of it, feel free because cooking is all about heart so do as you feel and enjoy it!):

2 red onions, sliced
4 garlic cloves, diced
Half a sweet red pepper, diced
1 large tomato, diced
1 tin of tuna in sunflower oil
1 tsp butter
1 tbsp brown sugar
1 tsp salt
1 tsp ketchup
1 tbsp parsley, dried
1 tbsp chilli powder
400g dried penne pasta
40ml milk  & 20 ml water
1 handful of fresh spinach, washed and drained

Saute the onions, garlic, peppers with brown sugar, butter, oil from the tuna and salt until golden and soft.

tuna 1 tuna 2

Add parsley, chilli powder, tomatoes, ketchup, milk, water, spinach and bring everything to a boil.

tuna 3 tuna 4

tuna 8
Popeye was right. Great for us but tasty too.

Turn down to a medium heat and allow to simmer until the sauce has reduced about half way and the spinach has cooked.
Add the tuna and leave until heated thoroughly

Tips for the pasta:

  • Season the water with salt to taste
  • When the water has reached boiling point add the dried pasta and stir constantly to prevent the pasta sticking
  • Dried pasta should be cooked for about 11-15 mins until al dente (firm to bite)
  • Try one and see if it is tender but slightly firm in the middle, if so, it’s DONE!
  • Drain and add to the sauce to allow the pasta to absorb all its flavours

tuna 5

Time to eat…

tuna 6

You could also change it up a bit and replace the spinach with sweetcorn instead if you’d prefer. Taste just as great!

tuna 10
Here I added about a can of sweetcorn instead. Might seem a lot to some but I love sweetcorn so…

tuna 9

Hope you guys enjoy it and will talk soon x


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