Begin by finely mincing 2 cloves of garlic, finely dicing ½ onion and finely dicing ½ of a red bell pepper

Fill a sauce pan with water to a little over half ways, drizzle in some extra virgin Spanish olive oil, season with sea salt and heat it with a high heat

Heat a large non-stick frying pan with a medium heat and add 2 tablespoons of extra virgin Spanish olive oil, once the oil get´s hot add the diced onions and minced garlic and mix with the oil, cook for about 4 minutes stirring occasionally, then add the diced bell pepper, continue to mix occasionally and cook for an additional 4 minutes, next add 3 cups of diced tomatoes (this equals 2 regular sized cans of diced tomatoes), season with sea salt, freshly cracked black pepper, a pinch of white sugar and ½ teaspoon of dried parsley, mix everything together until well combined and lower the fire to a low heat to simmer

Once the water begins to boil in the sauce pan add 2 cups of whole wheat penne pasta and cook to al dente, mine was exactly 9 minutes, check your package for timing, then drain the pasta and set aside

Turn off the heat in the sauce, drain the oil from 2 tins of Spanish tuna in olive oil and add to the sauce and mix together until well incorporated, then add the cooked pasta and mix everything together until well combined

Garnish with freshly chopped parsley and serve straight out of the pan