|Preparation Time||20 Minutes|
|Cook Time||16 Minutes|
|Total Time||36 Minutes|
|Main Ingredient||Angel Hair; Tilapia|
|Diet||Low Cholesterol; Low Carbohydrate; Heart Healthy; High Fiber; High Protein; Mediterranean|
1 box of angel hair pasta
2 tablespoons olive oil
1/2 cup chopped green onion
2 tablespoons chopped fresh parsley
1 tablespoon minced garlic
1/2 cup julienne or thickly shredded carrots
1/2 to 1 teaspoon crushed red pepper flakes
Salt to taste
Black pepper to taste
1 cup (8 ounces) marinara sauce
2 tablespoons sliced fresh basil
1 pound tilapia (2-4 fillets)
1/4 cup fresh lemon juice
1/2 cup dry white wine
1/2 cup shredded Parmesan cheese
1/4 cup toasted sliced almonds
Heat the oil in a large nonstick skillet over medium-high heat until hot. Add the onion, parsley, garlic, and carrots; stir well. Add the red pepper flakes, salt, and pepper. Continue cooking about 5 minutes, until the onion is softened, stirring frequently. Add the marinara sauce and fresh basil. Cook 4 minutes, stirring occasionally.
Meanwhile, cook the pasta according to the package directions.
Place the tilapia fillets in the skillet. Pour the lemon juice and wine over fish. Cook 2 minutes; turn carefully with a spatula. Continue cooking 2 minutes or until cooked through (fish flakes easily when tested with a fork). Remove from the heat. Remove the fish from the skillet. Cut into 1-inch-wide pieces.
Drain the pasta; toss the pasta with the sauce in the skillet. Gently stir in the fish. Top with the Parmesan cheese and toasted almonds.
Calories: 440 cal
Saturated fat: 3g