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