A fast stovetop meal built entirely on the tin of tuna and good olive oil from it, finished with hot pasta and garlic. This is your shelf made dinner: open the tin, drain most of the oil into the pan, and you are halfway to supper.

Serves 2. 20 minutes, 10 at the stove.

About 380 calories a serving, 25 g protein, 65 g carbohydrate, 2 g fat. From USDA figures for 75% of the ingredients; amounts are the recipe's.

Cook mode

1. Bring a large pot of salted water to boil for the pasta. While the water heats, drain the tuna tin into a small bowl, reserving the oil. Flake the tuna with a fork into bite-sized pieces.
2. Slice 3 cloves of garlic thin and set aside. Add the reserved tuna oil to a large skillet over medium heat and warm until it shimmers.
3. Add the sliced garlic and 1/4 teaspoon red pepper flakes to the oil and cook until the garlic is light gold and fragrant, about 2 minutes. Watch it so it does not brown.2 min
4. Drop 6 oz pasta into the boiling water and cook until al dente. While the pasta cooks, add the flaked tuna to the garlic oil and stir gently until warmed through, about 1 minute.10 min
5. Drain the pasta, reserving 1/4 cup pasta water, and add it to the skillet. Toss to coat with the oil, adding a splash of the pasta water if it seems dry. Taste and add salt and pepper.

Note Swap the tuna for good canned sardines in oil if you have them. Leftovers keep refrigerated for two days and are good cold with lemon squeezed over or reheated gently. Serve with crusty bread to soak up the oil, and a lemon wedge at the table.