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  • Tuna Pantarei With Spaghetti Squash – Tuna With Tomatoes & Mint

    Tuna Pantarei With Spaghetti Squash – Tuna With Tomatoes & Mint


    Tuna Pantarei With Spaghetti Squash – Tuna With Tomatoes & Mint

    Serves 4


    This is my version of a dish that I so enjoyed in a friends restaurant in Capri, Italy called ‘Pantarei‘. Delicious fresh tuna served with fresh tomato, a little kick & just a hint of minty freshness. I have replaced the pasta, making this dish low-carb & high-protein (29 grams/serving) – it has a host of essential B vitamins offering you 66% of both Niacin & B-6! It’s a nutritious, delicious & low-carb way to feed your pasta craving, plus it’s totally gluten-free!


    What You’ll Need:

    A Sharp Kitchen Knife

    Measuring Cups

    A Baking Sheet

    A Heavy-Bottomed Frying Pan With Lid

    An Ice Cream Scoop Or Kitchen Spoon

    Parchment Paper

    Spatula Or Wooden Spoon

    A Plate

    4 Dinner Plates

    Kitchen Spoon



    2 Tbsp Avocado Oil

    1 LB Yellowfin Tuna Fillet, Chopped Into Bite-Size Chunks

    1 Large Onion, Chopped

    4 Cups Organic Tomatoes, Chopped (Heirlooms are nice, if available)

    2 Tsp Garlic, Minced

    3 Tbsp Lemon Juice

    1/3 Cup White Wine

    1/2 Tsp Sea Salt

    1/8 Tsp Cayenne Pepper (or to personal taste)

    1/4 Cup + 1 Tbsp Organic Fresh Mint, Chopped


    How To Put It Together:

    1. Preheat your oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper; set it aside for now.
    2. Lay spaghetti squash on your work surface, slice off the stem. Turn the squash vertical to your body; slice it in half length-wise. Scoop out the seeds. Place the halves skin-side up on your parchment-lined baking sheet and put them in the center of then oven for 40 – 45 minutes or until they are soft when pricked with a fork.
    3. For the sauce. Preheat a skillet over medium-high heat; you know your pan is ready when you feel heat radiating from pan while holding your hand about 1-inch above the pan surface. Add the oil; swirl it around the pan. Add the tuna chunks, spreading them around the pan to give each piece a little room; brown them for 3 – 4 minutes. Turn the tuna; let them brown on the other side about 2 minutes. Transfer them to a plate; set the plate aside.
     4. To the pan, add the chopped onion; sauté it until it is opaque. Add the tomatoes; stir them around the pan then add the garlic, lemon juice, white wine, sea salt and cayenne. Give the pan a good stir and let it come to a simmer. Return the tuna to the pan plus any juices that have accumulated in the bottom of the plate. Stir in the fresh mint.
     5. To plate the dish: Scrape out about a cup of spaghetti squash for each plate and arrange the ‘noodles’ in a circle in the center of each plate leaving an empty space in the center. Spoon the tuna sauce in the center; sprinkle the reserve fresh mint on top.
     6. Serve & enjoy!


    Nina’s Tasty Tip:

    You can make the squash ahead of time. I like keeping some around at all times. It freezes well in freezer bags and keeps for at least a couple of months.


    279 Calories
    29 grams of Protein
    19 grams of Total Carbohydrates
    6 grams of Sugar
    3 grams of Fiber
    9 grams of Total Fat
    1 gram of Saturated Fat
    0 grams of Trans Fat
    51 mg of Cholesterol
    361 mg of Sodium
    66% RDA Niacin
    66% RDA Vitamin B6
    60% RDA Selenium
    57% RDA Vitamin C
    41% RDA Thiamin
    34% RDA Vitamin A
    32% RDA Potassium
    28% RDA Phosphorus
    23% RDA Magnesium
    21% RDA Manganese
    18% RDA Vitamin K
    18% RDA Vitamin E
    15% RDA Sodium
    14% RDA Pantothenic Acid
    12% RDA Folate
    12% RDA Copper
    10% RDA Vitamin B12
    10% RDA Iron
    • Glycemic load: 6

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