Spicy Pasta with Tilapia

10 35 314
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Spicy Pasta with Tilapia
Health Highlights


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)


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 314
Calories from fat 96
Calories from saturated fat 16.2
Total Fat 10.7 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 5.7 g
Cholesterol 56 mg
Sodium 418 mg
Potassium 987 mg
Total Carbohydrate 24.7 g
Dietary Fiber 6.9 g
Sugars 0.9 g
Protein 27.8 g

Dietary servings

Per Portion

Grain 0.8
Meat 1.2
Vegetables 2.0

Energy sources


Meal Type(s)