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|Posted on 11 November, 2011 at 12:32||comments (0)|
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.