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Angel Hair Con Tilapia Recipe!

Posted on 11 November, 2011 at 12:32 Comments 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

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.