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Home > Angel hair with tilapia
  

Angel hair with tilapia

Recipe Information

Servings 6
Preparation Time 20 Minutes
Cook Time 16 Minutes
Total Time 36 Minutes
Difficulty Intermediate
Main Ingredient Angel Hair; Tilapia
Category Pasta; Seafood
Meal Lunch; Dinner
Type Main Dish
Cuisine Italian
Diet Low Cholesterol; Low Carbohydrate; Heart Healthy; High Fiber; High Protein; Mediterranean

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