Tuna & caper orzo with parsley
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 350g orzo
- 60ml olive oilplus a drizzle for the rocket
- 2 garlic clovescrushed
- 1 red chilli deseeded and finely chopped
- 4 tbsp capersdrained
- 1 small bunch parsleyfinely chopped, a few leaves reserved to serve
- 270g pack cherry tomatoeshalved
- 200g can sustainably fished tunain olive oil
- 1 lemonjuiced
- rocketto serve
Nutrition: Per serving
- kcal374low
- fat19g
- saturates3g
- carbs27g
- sugars3g
- fibre5g
- protein22g
- salt0.9g
Method
step 1
Bring a large pan of salted water to the boil and cook the orzo until al dente (about 1 min less than pack instructions). Drain and set aside, reserving some of the cooking water.
step 2
Meanwhile, heat the oil in a large pan over a medium heat, add the garlic and chilli, and sizzle for 2 mins. Add the orzo to the pan along with a spoonful of the cooking water, and stir well. Mix in the capers, parsley, tomatoes and tuna, flaking the fish with the back of a spoon. Cook for 2 mins or until everything is heated through, but not so long that the tomatoes become too soft.
step 3
Add the lemon juice (reserving 1 tsp for the dressing) and season well. Tip into bowls and top with the reserved parsley leaves. Toss the rocket with a drizzle of olive oil and the reserved lemon juice, and serve on the side.
