Spicy Pasta with Tilapia

Spicy Pasta with Tilapia

Health Rating
Prep Cook Ready in Servings
15 min 20 min 35 min 4
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Ingredients


1/2 cup Basil, fresh (chopped)
2 tbsp Extra virgin olive oil
3 clove(s) Garlic (chopped)
1 dash Kosher salt
2 tbsp Parsley, fresh (chopped)
1/2 tsp Red pepper flakes
4 fillet Tilapia
2 can(s) (16 oz) Diced tomatoes, canned
1/2 cup White wine (dry white wine)
80 gm Spaghetti, whole-wheat, dry (to make 1 1/2 cups)

Instructions


Toss the tilapia, 1 tablespoon olive oil, 1 teaspoon of the garlic and 1/4 teaspoon red pepper flakes in a medium bowl. Cover and refrigerate.

Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Add the remaining garlic and 1/4 to 1/2 teaspoon red pepper flakes and cook, stirring, until the garlic starts to soften, about 30 seconds.

Add the wine and simmer until reduced by half, about 3 minutes. Add the tomatoes, 1/4 cup basil and 1/2 cup water. Bring to a boil and cook, stirring occasionally, until the sauce is slightly thickened, about 12 minutes.

Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook as the label directs.

When the pasta is almost done, add the tilapia to the skillet with the tomato sauce and simmer, stirring gently, until just cooked through, about 3 minutes.

Stir in the parsley and the remaining 1/4 cup basil; season with salt. Drain the pasta and add it to the sauce.

Divide among bowls and top with more basil.

Nutrition Facts

Per Portion

Calories 370  
Calories from fat 89  
Calories from saturated fat 17.7  
Total Fat 9.8  g
Saturated Fat 2.0  g
Trans Fat 0.0  g
Polyunsaturated Fat 1.7  g
Monounsaturated Fat 5.9  g
Cholesterol 56  mg
Sodium 436  mg
Potassium 1185  mg
Total Carbohydrate 35  g
Dietary Fiber 6.6  g
Sugars 0.4  g
Protein 30.0  g

Dietary servings

Per Portion


Grain 0.8
Meat 1.2
Vegetables 2.0

Energy sources


Pygal 6% 394.066963244 92.0946981003 38% 454.248565954 164.538530851 24% 354.059681903 234.571275661 32% 316.8446309 125.955642484 6% 38% 24% 32% Alcohol Carbohydrates Fat Protein
Recipe from: Food Network
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