A close up of a piece of meat on a plate
November 13, 2023
A close up of a piece of meat on a plate

Brain Healthy Ingredients: Cold water fish, Garlic, Olive Oil, Onions, Tomatoes

Serves: 4

Along with many other types of cold water fish like salmon, sardines, and trout, tuna is an excellent source of a type of Omega-3 fatty acid called DHA. DHA has been shown to be neuroprotective from the womb to old age. In addition to brain benefits, DHA intake is also correlated with better cardiovascular health.

Genuine Italian canned tuna is nothing like supermarket tuna. Packed in olive oil, usually with herbs and spices, it’s a special treat you should try if you have the opportunity.


  • ¾ cup vegetable stock
  • ½ cup dry vermouth, divided
  • Juice of 2 lemons
  • 1 8-12 oz tuna steak
  • ½ lb rotini or fusilli
  • 4 Tbsps olive oil, divided
  • ¼ cup onion, diced
  • ¼ cup bell pepper, diced (green or ripe)
  • 2 cloves garlic, chopped
  • 1 cup cherry tomatoes, halved
  • Leaves from 2 sprigs fresh oregano, coarsely chopped
  • Pinch of red pepper flakes
  • 2/3 cup low-fat mozzarella, shredded
  • 3 Tbsps Parmigiano, shredded
  • Salt and pepper to taste


  • Combine vegetable stock, ¼ cup vermouth, and lemon juice in a 10-inch, lidded skillet and bring to a boil.
  • Reduce heat to low, add tuna steak, cover, and cook for 10 minutes, turning tuna halfway through. Remove from heat, break tuna into flakes with a fork, and set it aside.
  • Cook rotini or fusilli according to package directions, drain, and set aside.
  • Preheat oven to 425 degrees F.
  • Heat 2 tablespoons of olive oil in a skillet over medium heat. Saute onions and bell pepper until onions are translucent. Add garlic and cook one minute longer. Add remaining ¼ cup vermouth and reduce to about one tablespoon. Add tomatoes, oregano, and red pepper flakes and cook two minutes longer.
  • Combine tuna, vegetable mixture, cheeses, rotini, salt and pepper and remaining 2 tablespoons olive oil in a large bowl.
  • Scoop into a casserole dish, cover tightly with foil, and bake 30 minutes.