Tilapia Pasta

1 users rated this recipe an average rating of 5.0
Makes:
6 servings
Serving Size:
1 1/3 cups
Yields:
8 cups
Start to Finish:
40 mins
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Tilapia Pasta

Ingredients
8
ounces dried linguine
12
ounces fresh or frozen tilapia flillets, thawed if frozen
1/8
teaspoon salt
1/8
teaspoon ground black pepper
2
tablespoons olive oil
1
cup finely chopped onion (1 large)
1
8 ounce fennel bulb, trimmed, cored and chopped (1 cup)
1
tablespoon minced fresh garlic (6 cloves)
1
tablespoon capers
1
teaspoon dried Italian seasoning
1
14 1/2 ounce can diced tomatoes (undrained)
1
8 ounce can tomato sauce
1
tablespoon snipped fresh flat-leaf Italian parsley

Directions

  1. Cook pasta according to package directions. Drain, reserving 1/4 cup of the cooking water. Set pasta and water aside. Meanwhile, season fish with salt and pepper. In a very large skillet heat 1 tablespoon oil over medium-high heat. Add tilapia. Cook about 6 minutes or until fish flakes easily when tested with a fork. Remove fish and set aside.
  2. Add remaining 1 tablespoon oil to skillet. Add onion and fennel. Cook and stir for 5 minutes or until tender. Stir in garlic, capers, and Italian seasoning; cook and stir 1 minute more. Stir in undrained tomatoes, tomato sauce, and reserved pasta water. Bring to boiling. Boil gently, uncovered, for 8 minutes, stirring occasionally. Remove from heat. Stir in the pasta and fish, stirring to break up fish slightly. Sprinkle with parsley.

Nutrition Facts

(Tilapia Pasta)
    Per serving:
  • 283 kcal cal.,
  • 6 g fat
  • (1 g sat. fat,
  • 1 g polyunsaturated fat,
  • 4 g monounsatured fat),
  • 28 mg chol.,
  • 458 mg sodium,
  • 39 g carb.,
  • 4 g fiber,
  • 5 g sugar,
  • 18 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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