Today’s recipe for fusilli with tuna, mushrooms and rosemary gives us a lot to talk about.
Let’s start with the pasta: What comes to mind when you read fusilli? Fusilli Jerry, right? From Seinfeld? Anyone?
Fine. If you don’t have a comical connection to fusilli, feel free to use penne, rotini, ziti, farfalle, or any shape pasta you choose for this recipe. If you live near a Whole Foods, I recommend their 365 brand whole wheat pasta—it’s the best!
Next, let’s discuss the fish. You’ll notice this dish has a base of anchovies. Trust me when I say: get over it. They dissolve when cooked and lend a deep, rich flavor. Then there’s the tuna: It’s cheap and just bursting with protein and healthy polyunsaturated fat. If you get tired of working with the boneless, skinless, boring chicken breast, give tuna a chance.
On to mushrooms. Earlier this week I made my husband do a Self magazine quiz (he’s a teacher, he likes quizzes of all sorts) about how small changes can have big health payoffs. When it comes to healthy diet, we learned, mushrooms are the only fresh produce that naturally contain vitamin D. This crucial vitamin helps us fight infection. Truth be told, I like mushrooms even less than I like J-Lo, but my husband loves them. If you’re a hater like me, I beg you to give this dish a try—I literally scraped every last bite out of the pan. The fresh rosemary and wine push it over the edge.
Speaking of wine, the best part of cooking with it is that you pretty much have to drink a glass with dinner. I mean, right? We all know wine is best the day it’s opened; it’d sure be a shame to waste it.
Fusilli with Tuna, Mushrooms and Rosemary
3 cups whole-wheat fusilli, penne, or rotini
1 tbsp. extra virgin olive oil
3 anchovies, chopped
1 tbsp. chopped fresh rosemary
4 cup sliced mushrooms
1 bunch (about 6) scallions, sliced
¼ cup reserved pasta water
½ cup white wine (preferably dry)
2 (five-ounce) cans tuna (light or white)
2 tbsp. chopped fresh parsley
1. Boil water and add 1 tsp. salt. Add pasta and cook, lid off, until “al dente” or about 1 minute before the package directions say it’s cooked. Reserve ¼ c. cooking liquid and then drain pasta. Reserve the liquid in a liquid measuring cup – make sure it’s to the 1/4 c. line and then add your wine. You will be up to 3/4 c. liquid. Why do we reserve pasta liquid? It’s super starchy and will help build you a sauce later on.
2. In a large skillet, heat olive oil over medium-high heat. Add anchovies and rosemary and cook, stirring occasionally, about 2 minutes or until anchovies dissolve.
3. Add mushrooms and scallions and cook, stirring frequently, until mushrooms brown (about five minutes).
4. Add wine and reserved cooking water and let reduce until it begins to thicken, about 5 minutes.
5. Add tuna and pasta and stir to combine and heat through.
6. Plate and top with chopped parsley. Serve immediately.
Per serving: 382 calories, 5.8 grams of fat, 0.8 grams of saturated fat, 21 milligrams cholesterol, 251 milligrams sodium, 504 milligrams potassium, 60 grams of carbs, 7.7 grams dietary fiber, 30.2 grams protein.