Puttanesca tuna

Tuna is a high-quality source of protein and omega-3 fatty acids. It supports heart health and provides essential nutrients like vitamin D and selenium. Wild-caught tuna is generally considered superior due to lower contaminant levels.

Tomatoes are rich in vitamins C and K, potassium, and folate. They contain lycopene, an antioxidant linked to reduced risk of heart disease and cancer. Fresh tomatoes provide more nutrients compared to processed forms.

Sunflower oil is a seed oil high in omega-6 fatty acids, which can promote inflammation if consumed excessively. It is often refined, which can strip away beneficial nutrients. Cold-pressed versions are slightly better but still high in omega-6.

Extra virgin olive oil is a high-quality monounsaturated fat with anti-inflammatory properties. It contains antioxidants that support heart health. Cold-pressed extraction preserves beneficial compounds.

Olives are a good source of healthy fats and antioxidants. They contain oleic acid, which is beneficial for heart health. The fermentation process can enhance their probiotic content.

Capers are low in calories and contain antioxidants like quercetin. They add flavor without significant calories or fat. Their pickling process can contribute to sodium content.

Unrefined sea salt — a minimally processed, natural source of sodium and essential trace minerals, and a legitimate whole-food seasoning. Treated as a positive ingredient.

Garlic is known for its immune-boosting properties and cardiovascular benefits. It contains allicin, which has antimicrobial and antioxidant effects. Fresh garlic provides more health benefits compared to processed forms.

Herbs add flavor and contain various antioxidants and vitamins. They can enhance the nutritional profile of dishes without adding calories. Fresh herbs are generally more beneficial than dried ones.

Spices are rich in antioxidants and can have anti-inflammatory properties. They enhance flavor and may offer various health benefits depending on the specific spice. Freshly ground spices retain more nutrients compared to pre-ground ones.

Water is used as a solvent and to adjust the consistency of the product. It does not contribute any calories or nutrients. Its presence is essential for maintaining the desired texture and moisture content.