Spaghetti with Tuna, Basil, and Lemon

Quick nutrition question: what do you know about omega-3 fatty acids? My guess is there are a few bits of info that probably come to mind when you think of omega-3s:

  • they’re found in fish, walnuts, certain oils, and other foods
  • alternatively, you can take them in pills that are pretty pricey and can tend to give you fishy burps
  • they’re somehow supposed to be good for you, despite how unappealing the term “fatty acid” may sound

But have you ever wondered what exactly they are and why they’re good for you?

Omega-3 fatty acids are a type of polyunsaturated fat. They are referred to as “unsaturated” because of their chemistry: the carbon in the fat is not “saturated” with hydrogen molecules surrounding it (as in, it contains less than the maximum number of bonds possible–when the maximum number of bonds are attached, it becomes “saturated”). Also, fun fact: like other unsaturated fats, omega-3 is liquid at room temperature, so if you could buy it in pure form at the store, you’d find it alongside the oils. Fill the carbons up with those hydrogen bonds, though, and you’ll get solid-at-room-temperature saturated fat, as in butter.

The reason these particular fats have the name “omega-3” is also chemistry-related. There is a double bond between carbon and hydrogen on the carbon molecule third from the end (called the “omega”–you know, like “the Alpha and the Omega,” i.e. “the beginning and the end”) of the chemical chain. So, if it helps you, think of omega-3s as the “third from the end” fats. I do!

So, what are these fatty acids supposed to do for us, and why should we care? Evidence-based research shows that omega-3s help reduce inflammation in the body–always good for protecting our hearts from heart attacks and our brains from strokes, among other benefits–and may also lower blood pressure and triglycerides. Some studies have also shown them to have a cumulative positive effect on cognition.

For my part, I’d rather get my omega-3s through tasty foods than through pills (though there’s certainly nothing wrong with taking them in pill form). The Dietary Guidelines for Americans 2015-2020 recommend eating 8 oz. of fatty fish each week, which breaks down to about two servings. And I’ve got a recipe for one for you right here.

This Mediterranean-inspired Spaghetti with Tuna, Basil, and Lemon is a delicious source of those all-important 3s, as it’s packed not only with tuna, but a good dose of olive oil. And, like any other meal, this one is a sum of multiple nutrition parts, which includes whole grains in the spaghetti, immunity-boosting raw garlic, and a respectable chunk of calcium in the form of Parmesan cheese. Not only that, but it’s a super easy, flavorful dinner that can be thrown together in 30 minutes or less with inexpensive ingredients.

I’d say that’s a good deal for your heart, your brain, your stomach, and your wallet!

Spaghetti with Tuna, Basil, and Lemon

An easy Mediterranean-inspired pasta packed with omega-3s and bright flavors.
Course: Main Dish, pasta, seafood
Servings: 6


  • 12 oz. whole wheat spaghetti
  • 1/3 c. olive oil
  • zest of 1 lemon
  • 3 large garlic cloves, minced
  • 1/2 c. Parmesan cheese, grated, shredded, or shaved
  • 2 6-oz. cans albacore tuna
  • 1/3 c. basil leaves, torn into strips


  • Cook the spaghetti according to package directions. In a large bowl, toss with olive oil, lemon zest, minced garlic, Parmesan, tuna, and basil. Serve immediately.


A Love Letter to Food Original Recipe.

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