A tuna pasta salad with roasted red peppers, arugula, pecorino, and an anchovy and lemon dressing.
A chilled tuna pasta salad with meltingly tender strips of roasted pepper, peppery arugula, salty capers and pecorino, and an anchovy dressing that clings to every piece of penne. One of the three roasted peppers is pounded into the dressing, giving it body and sweetness. For two generous servings, allow 1 hour 10 minutes, including 45 minutes in the oven for the peppers. Its low-carb variation has a place among my keto soups and salads.
What Is Tuna Pasta Salad ?
It is a cold salad made with short pasta, here 100 g of penne, drained tuna, roasted red peppers, and arugula. Pecorino, capers, and pumpkin seeds add saltiness and crunch when serving.
The dressing makes all the difference : anchovies, garlic, and a roasted pepper are pounded in a mortar, then mixed with oregano, paprika, lemon juice, olive oil, and a tablespoon of mayonnaise or thick yogurt. The six anchovies add their umami flavor without overpowering the salad.
The Origins of This Version
Tuna pasta salad is an Italian family dish for summer, easy to transport and share, and often made with pantry staples : pasta, tuna, anchovies, capers, olive oil, and lemon. For another way to prepare this fish, take a look at tuna tataki.
This version stands out for its oven-roasted peppers, one of which is pounded directly into the dressing : it binds the dressing and adds sweetness rather than simply appearing in pieces. Served on its own, the salad makes a complete meal for two ; as a side dish or part of a barbecue buffet, it serves 4 to 8 people.
The Main Ingredients
Cook the 100 g of penne for the time indicated on the package, then rinse under cold water and drain well. For a low-carb version, substitute keto penne (9 minutes of cooking time for the ones used in the recipe) ; the salad then contains 12 g of net carbs per serving. Konjac noodles offer another light option.
The three roasted red peppers bring sweetness : one goes into the dressing, and two are torn into strips. Fold in the 110 g of drained tuna, from one small 160 g can, without breaking it up too much, along with 30 g of arugula, 25 g of pecorino, and 40 g of pumpkin seeds.
Six anchovies, six capers (a few more if they are small), and a clove of garlic give the dressing its character ; for a bolder flavor, garnish the plate with a little fried garlic. A tablespoon of mayonnaise or thick yogurt binds the dressing, and Japanese mayonnaise makes it richer. Dried oregano, paprika, the juice of one lemon, and a tablespoon of extra virgin olive oil round it out.
Technique and Serving Tips
Preheat the oven to 200 °C well in advance, place the washed peppers on the rack with aluminum foil or parchment paper underneath, and roast for 45 minutes, turning them halfway through. Let them rest for at least 10 minutes, then remove the skins and seeds. Cut the anchovies, garlic, and one pepper into small pieces and pound them in a mortar, then combine with the remaining dressing ingredients in a large salad bowl ; an immersion blender can help, but the quantity is small.
Toss the cold pasta with the dressing and arugula, then add the drained tuna and the two remaining peppers, torn into strips. Serve on plates with grated or shaved pecorino, capers, pumpkin seeds, and a drizzle of olive oil to taste.
For more low-carb ideas, browse all my keto recipes.
Ingredients
- 100 g penne (or keto penne for a low-carb version)
- 3 red bell peppers
- 110 g tuna drained (1 small 160 g can)
- 30 g arugula (2 small handfuls)
- 25 g pecorino (2 half-handfuls)
- 40 g pumpkin seeds (2 small handfuls)
- 6 anchovies
- 6 capers a few more if they are small
- 1 clove garlic
- 1 tablespoon mayonnaise or thick yogurt
- 1 teaspoon paprika
- 1 teaspoon oregano (dried)
- 1 lemon for the juice
- 1 tablespoon extra virgin olive oil for the dressing
- Extra virgin olive oil to taste, for finishing
Other Low-Carb Pasta
- Other low-carb penne of your choice
Instructions
Peppers
- Preheat the oven to 200 degrees Celsius at least an hour ahead.
- Wash the peppers and place them on the oven rack. Place some aluminum foil or parchment paper on the bottom of the oven (or on a baking sheet below the rack). Roast the peppers for 45 minutes. Turn them halfway through cooking.3 red bell peppers
- Let the peppers cool for at least roughly 10 minutes. Then remove the skins and seeds.
Pasta
- Cook the pasta in plenty of water for the time indicated on the package (9 minutes for keto penne). Then rinse under cold running water. Let drain and pat dry if needed.100 g penne, Other low-carb penne
Dressing
- Cut the anchovies and garlic into small pieces. Do the same with 1 pepper. Pound everything together in a mortar.6 anchovies, 1 clove garlic
- Transfer to a large salad bowl along with the oregano, paprika, mayonnaise, olive oil and lemon juice. You can also use an immersion blender if it works; there may be too little dressing for it to blend properly.1 tablespoon mayonnaise, 1 teaspoon paprika, 1 teaspoon oregano, 1 tablespoon extra virgin olive oil, 1 lemon
Finishing
- Toss the pasta with the dressing. Mix in the arugula as well.30 g arugula
- Drain the tuna. Tear the remaining 2 peppers into strips. Cut the olives into pieces. Mix into the pasta.110 g tuna
- Grate or shave the cheese (if using).25 g pecorino
- Divide among plates and top with the cheese, capers and pumpkin seeds.6 capers, 40 g pumpkin seeds, Extra virgin olive oil
