eCook Meal
Scrumptious Seared Tuna Pasta
with sunflower seeds, diced tomato & fresh basil
Tender linguine pasta is tossed together with fresh basil, diced tomato, and salty olives. Topped with juicy seared tuna steak, lemon juice, and sprinkled with sunflower seeds. Absolutely divine!
Serving guide
Choose your portion size.
BUBBLING AWAY
Bring a pot of salted water to the boil for the pasta. When the water is boiling, cook the pasta for 8-10 minutes until al dente. Drain on completion, reserving a cup of pasta water, and toss through some olive oil to prevent sticking.
SEAR THE TUNA
When the pasta is done, pat the tuna dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, add the tuna and a knob of butter (optional). Sear for 30-60 seconds each side until browned. Remove from the pan, cut into chunks, and season.
WHEN THE PASTA IS DONE…
Toss the cooked pasta with ½ the chopped basil, ½ the diced Tomato, a good drizzle of olive oil, the halved olives, and the lemon juice (to taste). Season to taste and loosen the pasta with the reserved pasta water, if desired. Toss the rinsed green leaves with ½ the sunflower seeds, a drizzle of olive oil, and seasoning.
EAT IT UP!
Plate up a heaping helping of the pasta. Top with the seared tuna chunks. Sprinkle over the remaining sunflower seeds, basil, and diced Tomato. Side with the green leaf salad. Dive in, Chef!
Linguine Pasta - 125g
Line-caught Tuna Fillet - 1
Fresh Basil - 3g
Tomato - 1
Pitted Kalamata Olives - 25g
Lemon Juice - 15ml
Green Leaves - 20g
Sunflower Seeds - 10g
BUBBLING AWAY
Bring a pot of salted water to the boil for the pasta. When the water is boiling, cook the pasta for 8-10 minutes until al dente. Drain on completion, reserving a cup of pasta water, and toss through some olive oil to prevent sticking.
SEAR THE TUNA
When the pasta is done, pat the tuna dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, add the tuna and a knob of butter (optional). Sear for 30-60 seconds each side until browned. Remove from the pan, cut into chunks, and season.
WHEN THE PASTA IS DONE…
Toss the cooked pasta with ½ the chopped basil, ½ the diced Tomato, a good drizzle of olive oil, the halved olives, and the lemon juice (to taste). Season to taste and loosen the pasta with the reserved pasta water, if desired. Toss the rinsed green leaves with ½ the sunflower seeds, a drizzle of olive oil, and seasoning.
EAT IT UP!
Plate up a heaping helping of the pasta. Top with the seared tuna chunks. Sprinkle over the remaining sunflower seeds, basil, and diced Tomato. Side with the green leaf salad. Dive in, Chef!
Linguine Pasta - 250g
Line-caught Tuna Fillets - 2
Fresh Basil - 5g
Tomatoes - 2
Pitted Kalamata Olives - 50g
Lemon Juice - 30ml
Green Leaves - 40g
Sunflower Seeds - 20g
BUBBLING AWAY
Bring a pot of salted water to the boil for the pasta. When the water is boiling, cook the pasta for 8-10 minutes until al dente. Drain on completion, reserving a cup of pasta water, and toss through some olive oil to prevent sticking.
SEAR THE TUNA
When the pasta is done, pat the tuna dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, add the tuna and a knob of butter (optional). Sear for 30-60 seconds each side until browned. Remove from the pan, cut into chunks, and season.
WHEN THE PASTA IS DONE…
Toss the cooked pasta with ½ the chopped basil, ½ the diced Tomato, a good drizzle of olive oil, the halved olives, and the lemon juice (to taste). Season to taste and loosen the pasta with the reserved pasta water, if desired. Toss the rinsed green leaves with ½ the sunflower seeds, a drizzle of olive oil, and seasoning.
EAT IT UP!
Plate up a heaping helping of the pasta. Top with the seared tuna chunks. Sprinkle over the remaining sunflower seeds, basil, and diced Tomato. Side with the green leaf salad. Dive in, Chef!
Linguine Pasta - 375g
Line-caught Tuna Fillets - 3
Fresh Basil - 8g
Tomatoes - 3
Pitted Kalamata Olives - 75g
Lemon Juice - 45ml
Green Leaves - 60g
Sunflower Seeds - 30g
BUBBLING AWAY
Bring a pot of salted water to the boil for the pasta. When the water is boiling, cook the pasta for 8-10 minutes until al dente. Drain on completion, reserving a cup of pasta water, and toss through some olive oil to prevent sticking.
SEAR THE TUNA
When the pasta is done, pat the tuna dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, add the tuna and a knob of butter (optional). Sear for 30-60 seconds each side until browned. Remove from the pan, cut into chunks, and season.
WHEN THE PASTA IS DONE…
Toss the cooked pasta with ½ the chopped basil, ½ the diced Tomato, a good drizzle of olive oil, the halved olives, and the lemon juice (to taste). Season to taste and loosen the pasta with the reserved pasta water, if desired. Toss the rinsed green leaves with ½ the sunflower seeds, a drizzle of olive oil, and seasoning.
EAT IT UP!
Plate up a heaping helping of the pasta. Top with the seared tuna chunks. Sprinkle over the remaining sunflower seeds, basil, and diced Tomato. Side with the green leaf salad. Dive in, Chef!
Linguine Pasta - 500g
Line-caught Tuna Fillets - 4
Fresh Basil - 10g
Tomatoes - 4
Pitted Kalamata Olives - 100g
Lemon Juice - 60ml
Green Leaves - 80g
Sunflower Seeds - 40g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R79.40
for 4 servings · R19.85 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Tomatoes needs 4Tomato Puree in Tub 240 g R20.99 · whole pack (size can't be divided)R20.99
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Fresh Basil needs 10 gSouth African Feta Cheese with Sun-Dried Tomato & Basil 400 g 400 g at R74.99 · 3% of packR1.87
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Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
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Pitted Kalamata Olives needs 100 gKalamata Olives 825 g 825 g at R149.99 · 12% of packR18.18
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Linguine Pasta needs 500 gLinguine Pasta 500 g 500 g at R22.99 · 100% of packR22.99
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Lemon Juice needs 60 mlLemon Juice 500 ml 500 ml at R29.99 · 12% of packR3.60
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
Not in the Woolies basket — source these elsewhere:
- Line-caught Tuna Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Scrumptious Seared Tuna Pasta?
The preparation time for Scrumptious Seared Tuna Pasta with sunflower seeds, diced tomato & fresh basil is between 10 and 25 minutes.
What is the total time required to make Scrumptious Seared Tuna Pasta with sunflower seeds, diced tomato & fresh basil?
The total time required to make Scrumptious Seared Tuna Pasta with sunflower seeds, diced tomato & fresh basil is between 15 and 30 minutes.
How many servings does Scrumptious Seared Tuna Pasta provide?
4 servings
What are the main ingredients in Scrumptious Seared Tuna Pasta?
Fresh Basil, Green Leaves, Lemon Juice, Line-caught Tuna Fillet, Linguine Pasta, Pitted Kalamata Olives, Sunflower Seeds, Tomato
What is the nutritional information of Scrumptious Seared Tuna Pasta?
Calories: 787, Carbs: 104 grams, Fat: grams, Protein: 56.9 grams, Sugar: 10.2 grams, Salt: 237 grams
How do I prepare Scrumptious Seared Tuna Pasta?
WHEN THE PASTA IS DONE…: Toss the cooked pasta with ½ the chopped basil, ½ the diced tomato, a good drizzle of olive oil, the halved olives, and the lemon juice (to taste). Season to taste and loosen the pasta with the reserved pasta water, if desired. Toss the rinsed green leaves with ½ the sunflower seeds, a drizzle of olive oil, and seasoning. SEAR THE TUNA: When the pasta is done, pat the tuna dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, add the tuna and a knob of butter (optional). Sear for 30-60 seconds each side until browned. Remove from the pan, cut into chunks, and season. EAT IT UP!: Plate up a heaping helping of the pasta. Top with the seared tuna chunks. Sprinkle over the remaining sunflower seeds, basil, and diced tomato. Side with the green leaf salad. Dive in, Chef! BUBBLING AWAY: Bring a pot of salted water to the boil for the pasta. When the water is boiling, cook the pasta for 8-10 minutes until al dente. Drain on completion, reserving a cup of pasta water, and toss through some olive oil to prevent sticking.
What should be prepared from my kitchen to make Scrumptious Seared Tuna Pasta?
Fresh Basil, Green Leaves, Lemon Juice, Line-caught Tuna Fillet, Linguine Pasta, Pitted Kalamata Olives, Sunflower Seeds, Tomato
How many calories does Scrumptious Seared Tuna Pasta have?
787 calories
How much fat content does Scrumptious Seared Tuna Pasta have?
grams