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Here’s a quick and easy Mediterranean-inspired pasta with tuna and tomatoes that is perfect for a weeknight dinner. Made with pantry staples like canned tuna, tomatoes, olives, capers, and lemon, this bright and briny dish comes together in 30 minutes or less—no fancy ingredients required.
I made it last night while Rod tossed together a green salad, and we both loved it. Light yet satisfying, full of flavor, and perfect for summer—or anytime you’re craving something quick and nourishing. It is truly an easy weeknight tuna pasta recipe that’s also a healthy Mediterranean pasta dinner you’ll want to make again and again.
Why You’ll Love This Recipe
- One pot dinner – easy prep and minimal cleanup
- Ready in 30 minutes – perfect for busy weeknights
- Mediterranean flavors – briny olives, tangy capers, fresh lemon, and herbs
- Pantry-friendly – most ingredients come straight from your cupboard
- WW friendly – light, flavorful, and easy to track
Ingredients and Substitutions
This dish is wonderfully flexible. Here’s what you’ll need along with some simple swaps:
- Pasta – rotini, penne, spaghetti, or whatever shape you prefer; whole wheat or gluten-free work too.
- Canned tuna – packed in water or olive oil; substitute with canned salmon or flaked white fish.
- Canned diced tomatoes – I like petite diced; substitute whole canned tomatoes you chop yourself or tomato passata.
- Olives – Kalamata or black olives; substitute green olives or a spoonful of tapenade.
- Capers – add zip and tang; substitute with more olives if needed.
- Lemon zest and juice – brighten everything up; substitute a splash of white or red wine vinegar.
- Fresh parsley and dried oregano – classic Mediterranean herbs; substitute with basil, thyme, or Italian seasoning.
- Olive oil – for genuine Italian flavor.
Step-by-Step Instructions
Step 1: Assemble and prep your ingredients.
Step 2: Cook the Pasta. Boil pasta until al dente, according to package directions. Reserve about ½ cup of pasta water before draining.
Step 3: Make the sauce. In the pot you cooked your pasta in, heat the olive oil, tomatoes, olives, and capers.
Step 4: Combine. Add the drained tuna, drained pasta and reserved pasta water, stirring to combine.
Step 5: Add the lemon juice, zest and herbs and season to taste.
Serve and Enjoy
Garnish with more fresh herbs, extra lemon zest, a sprinkle of red pepper flakes, or these delicious crunchy garlic herb Panko breadcrumbs.
Recipe Notes
- Best served warm or at room temperature—great for summer nights or make-ahead lunches.
- Stir in spinach, arugula, or shredded zucchini at the end for an extra veggie boost.
- Serve with a green salad and whole grain bread for a balanced meal.
- Chill leftovers for a cold pasta salad the next day.
WW Points and Nutrition
Nutrition per serving: 274 calories
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
7 PointsPlus (Old WW plan)
If you’ve made this healthy Mediterranean Tuna Pasta, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Easy Mediterranean Pasta with Tuna and Tomatoes Recipe
Equipment
Ingredients
- 8 ounces fusilli spiral pasta (multigrain, whole wheat or gluten-free)
- 1 tablespoon extra virgin olive oil (affiliate link)
- 1 can (14 to 15 ounces) diced tomatoes with Italian seasonings, undrained
- 1/4 cup pitted brine-cured black olives, like kalamata, quartered
- 1/4 cup brine-cured capers, drained
- 1 can (6 ounces) water-packed tuna, undrained
- 1/2 cup roughly chopped fresh Italian, flat-leaf parsley
- 1-1/2 teaspoons minced fresh oregano (I used 1/2 teaspoon dried)
- 2 teaspoons finely grated lemon zest
- 1 tablespoons freshly squeezed lemon juice
- Salt and pepper to taste
Instructions
- Cook pasta according to package directions, reserving 1/4 cup of the pasta water before draining.
- In the pot you used to cook the pasta, heat the olive oil over medium heat. Add the tomatoes with their juice, olives, capers, and the reserved pasta water.
- Bring the mixture to a gentle simmer and then stir in the pasta and tip in the tuna (liquid and all).
- Reduce heat to low and cook for another minute, stirring to combine and break up the tuna into bite-sized pieces.
- Stir in the parsley, oregano, lemon zest and lemon juice.
- Taste and add salt and pepper to taste and then toss again.
Notes
(You must be logged in on a smartphone or tablet.) 7 PointsPlus (Old plan) If you don’t have fresh oregano, use 1/2 teaspoon dried instead. This pasta is best served warm or at room temperature, making it a great option for summer nights or make-ahead lunches. It is packed with bold, bright flavors and comes together with mostly pantry staples. Served with a simple green salad alongside, this made for a satisfying dinner. Want to boost the veggies? Stir in a handful of spinach, arugula, or chopped/shredded zucchini at the end.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Source: 5 Easy Steps to Healthy Cooking: 500 Recipes for Lifelong Wellness (affiliate link) by Camilla Saulsbury
More WW-Friendly Pasta Recipes
If you liked this Mediterranean Tuna Pasta, here are a few more WW-friendly pasta dishes you might enjoy:
- Mediterranean Chicken and Pasta – tender chicken, artichokes, olives, and tomatoes in a light lemony sauce.
- Weight Watchers friendly Pasta Puttanesca – bold and tangy with tomatoes, garlic, anchovies, olives, and capers.
- Slow Cooker Tuna Noodle Casserole – a lighter twist on a classic comfort dish.
- Tuna and White Bean Salad – no-cook, protein-packed, and perfect for lunch.
- Weekly No-Recipe WW Meal Plans – ideas for building simple meals without complicated recipes.
This sounds like a nice quick and easy dinner. How much tuna did you use?
Hi Jeanette,
Great question!! I used 1 6-ounce can of tuna packed in water and have updated the ingredients list to show it!!