 Hi everyone- I made this last night- a good way to get your Omega 3's from fish! Angel Hair Con Tilapia adapted from Dreamfieldsfoods.com Makes 6 servings 1 box whole grain pasta (such as angel hair, or your choice, as long as whole grain) 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 and pepper 1 cup (8 oz.) marinara sauce 2 tablespoons sliced fresh basil 1 lb. tilapia fillets (or cod) (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 (optional) 1. Heat oil in large nonstick skillet over medium-high heat until hot. Add onion, parsley, garlic and carrots; stir well. Add red pepper flakes, salt and pepper. Continue cooking about 5 minutes, until onion is browned, stirring frequently. Add marinara sauce and fresh basil. Cook 4 minutes, stirring occasionally. 2. Meanwhile, cook pasta according to package directions. 3. Place fish fillets in skillet. Pour lemon juice and wine over fish. Cook 2 minutes; turn carefully with spatula. Continue cooking 2 minutes or until cooked through (fish flakes easily when tested with fork). Remove from heat. Remove fish from skillet. Cut inton 1 inch wide pieces. 4. Drain pasta; toss pasta with sauce in skillet. Gently stir in fish. Top with Parmesan cheese and toasted almonds. Note: To toast almonds, spread on rimmed baking pan. Place in 350 degree oven 8 minutes or until lightly browned, stirring occasionally. Remove from oven; cool completely. Enjoy!!! |
