Tuna & caper orzo with parsley

Method 1

Ingredients

350g orzo

60ml olive oil

plus a drizzle for the rocket

2 garlic cloves

crushed

1 red chilli deseeded and finely chopped

4 tbsp capers

drained

1 small bunch parsley

finely chopped, a few leaves reserved to serve

270g pack cherry tomatoes

halved

200g can sustainably fished tuna

in olive oil

1 lemon

juiced

rocket

to serve

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.

Method 2

🍋🐟 Tuna & Caper Orzo with Parsley

🧾 Ingredients (serves 2–3)

1 cup (about 200 g) orzo

1–2 cans tuna (in olive oil or water), drained

2 tbsp olive oil

2–3 cloves garlic, finely chopped

2 tbsp capers, rinsed

Zest and juice of 1 lemon

¼ tsp chili flakes (optional)

Salt & black pepper, to taste

¼–½ cup fresh parsley, finely chopped

¼ cup grated Parmesan (optional)

👩‍🍳 Instructions

Cook the orzo

Boil in salted water until tender (8–10 minutes). Drain and set aside, reserving a splash of the cooking water.

Build the base

Heat olive oil in a pan over medium heat.

Add garlic and sauté briefly until fragrant (don’t let it brown).

Add capers & chili

Stir in capers and chili flakes. Cook for 1 minute to release their flavor.

Add tuna

Gently flake in the tuna and warm through (don’t over-stir—you want chunks).

Combine

Add the cooked orzo to the pan. Toss everything together.

Brighten it up

Add lemon zest, lemon juice, and a splash of reserved pasta water if needed to loosen.

Finish

Stir in parsley. Taste and adjust seasoning.

Serve

Top with black pepper and Parmesan if using. Drizzle a little extra olive oil for richness.

💡 Tips & Variations

Use tuna in olive oil for better flavor.

Add cherry tomatoes (fresh or roasted) for sweetness.

Toss in spinach or rocket (arugula) at the end for greens.

For extra richness, add a knob of butter or a spoon of crème fraîche.

Comments

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