Wonderful Wednesday Recipes: Crème fraiche, Sweet Corn & Tuna Penne (2024)


The sun sets far too early, the air jabs at your throat like an assassin in the night, the wind screeches at all hours of the day, and the snow piles up until the ground looks a powdered sugar factory exploded. It's mid-January, thick in the depth of another freezing winter, the body craves warmth and simplicity. On chilly nights like this my mind turns to comfort foods that can be prepared without needing to venture to the market.

Store cupboard staples, always ready at your beck and call, are on the menu tonight in the form of a wonderfully easy - yet surprisingly tasty - pasta dish that I first whipped up about six years ago. It sprung forth from the fact that my husband adores the combination of sweet corn and seafood together (not that one can argue with him there, some types of fish and seafood do match wonderfully with the earthy, juicy, vaguely sugary taste of corn), and has popped up at our table each winter since its inception.

{Who could pass up a vintage ad featuring one of the main ingredients in this Wednesday's recipe that also happens to star the timelessly beautiful Maureen O'Hara? Not me, that's for sure! Wonderful Wednesday Recipes: Crème fraiche, Sweet Corn & Tuna Penne (2) In fact, not only does Maureen look ravishing (as always, she was such an elegant knock-out!), but the salad in this ad actually doesn't look half-bad either - though I'd probably save that for hotter weather, when the opposite of today rings true and the last thing you want to sit down to is a warm meal. Vintage Star-Kist Tuna ad via Bluwmongoose on Flickr.}

As with most pasta recipes, you can play around quite a bit here. If tuna isn't your favourite, why not swap in tinned or smoked salmon, tiger shrimp, or even some large, succulent langoustines (scampi)? You could also (and I have, it's equally tasty) forgo the seafood in favour of some (precooked) chicken, turkey or even (should you happen to have any on hand) duck meat. Likewise you can play around with the seasonings, trading cilantro or basil for the parsley, if you prefer (a large handful of arugula swirled through during the last few seconds of cooking, in lieu of, or in combination with, the parsley is also delightfully tasty).

Days like today, heavy with with the force of a snowstorm and tiring on the soul, really do call for nourishing, one plate dishes that can be thrown together in a matter of minutes, and this savoury, subtly Mediterranean pasta fits that bill perfectly.

Crème fraiche, Sweet Corn & Tuna Penne

Ingredients

- 1 can of good quality tuna (if you can get some of the wonderful Italian canned tuna that comes packed in olive oil, all the better), drained of any liquid/oil

-125ml crème fraiche

-2 tbsp freshly grated parmesan cheese

-2 tbsp (or to taste) fresh flat leaf parsley, roughly torn or chopped

-1/4 tbsp dried oregano

3 tbsp olive oil

-200ml (or a bit more, if desired) evaporated milk

-1/2 cup cooked (frozen/fresh) or canned sweet corn (you can certainly add more if you’d like)

-Salt and freshly cracked black pepper, both to taste

-175 grams (dried) penne pasta

Directions

In a large non-stick frying pan, heat the drained tuna and olive oil over medium heat for a couple of minutes. Turn down the heat to low and add the crème fraiche and herbs. Stir well and simmer for 5 minutes, then stir in the corn and continue cooking over very low heat (stirring periodically while cooking).

Meanwhile, cook the pasta as per the directions on the package. Once the pasta is cooked to your liking, drain and add to the frying pan with the tuna mixture. Add in the parmesan cheese, evaporated milk, and salt and pepper, stirring well to combine.

Cook mixture over low heat for 2-4 minutes, or until the sauce has thickened to a nice, creamy consistency. Transfer pasta to a serving bowl or plate each portion and bring it to the table to be enjoyed at once (a little extra parmesan and some more chopped parsley sprinkled over top is a lovely finishing touch).

Makes 2 lunch or diner main course servings (this recipe can easily be multiplied as needed).


Bon appétit!

Wonderful Wednesday Recipes: Crème fraiche, Sweet Corn & Tuna Penne (3)

Wonderful Wednesday Recipes: Crème fraiche, Sweet Corn & Tuna Penne (2024)

FAQs

Is pasta, tuna, and sweetcorn good for you? ›

Tasty tuna and sweetcorn pasta recipe

On the table in 30 minutes, this is a quick and simple recipe that will boost your 5 A Day intake and also includes a portion of fish – a great source of protein. Per serving (1/4 recipe): 1,774kJ / 406kcals. 31g protein.

Does tinned sweetcorn need to be cooked? ›

Did you know? Canned corn is fully cooked, so it is safe to eat without further cooking. Canned vegetables are great to keep on hand. Look for “low sodium” or “no salt added” on the label, or rinse canned vegetables to reduce their sodium (salt) content.

Is it OK to eat tuna pasta everyday? ›

Eating too much tuna can cause mercury poisoning

Although tuna is a healthy fish, it harbors the heavy metal mercury. According to the Environmental Protection Agency (EPA), you should limit your intake of canned light or skipjack tuna to 12 ounces (340 grams) per week ( 11 ).

Is tuna with mayo healthy for weight loss? ›

Tuna is a healthy food. But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. It'll also tack on almost 50 percent of your daily recommended amount of sodium.

Is eating canned corn healthy? ›

“You can eat corn fresh, frozen or canned. Any way you eat it, corn can be part of a healthy diet — just don't add a lot of extras like butter and salt,” says Homan.

Should you rinse canned corn? ›

No matter what kind of cans you purchase, the only way to ensure you're not eating any extra sodium than needed is to make sure you give all your canned veggies a thorough rinse before cooking with them.

What are the benefits of tuna and corn? ›

The tuna and corn sandwich is a well-balanced breakfast which consists of carbohydrates, proteins, good fats and fibre. Corn and whole meal bread contain fibre. Fibre will fill your stomach and make you less hungry for the day, helping you to manage your overall energy intake.

Is canned tuna good or bad for you? ›

Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.

Is canned sweet corn good for diet? ›

One of the main nutritional benefits of sweetcorn is its high fibre content. And as we know, dietary fibre is important for our health: it aids digestion, it can decrease the risk of heart disease, strokes, type 2 diabetes and bowel cancer. On top of that, fibre helps you stay fuller for longer.

Is tuna pasta good for energy? ›

Even if your preferred event isn't a marathon, pasta is still a very good staple to eat - and put together with protein such as tuna or lean mince, vegetables and some olive oil it's an ideal runner's meal for refuelling.

References

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