Angel hair with tilapia

Recipe Information

Ingredients

• 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 

Directions

• 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.

Nutrition (per serving)

• Calories: 440 cal

• Fat: 12g

• Saturated fat: 3g

• Cholesterol: 39mg

• Sodium: 325mg

• Carbohydrate: 16g

• Fiber: 8g

• Protein: 28g