Coastal Linguine
39g CARB
Serves 6
total 40 min.
- 12 oz. fresh or frozen tilapia fillets
- 8 oz. dried linguine
- ⅛ tsp. salt
- ⅛ tsp. black pepper
- 2 Tbsp. olive oil
- 1 cup finely chopped onion
- 1 8-oz. fennel bulb, trimmed, cored, and chopped (1 cup)
- 1 Tbsp. minced fresh garlic (6 cloves)
- 1 Tbsp. capers
- 1 tsp. dried Italian seasoning, crushed
- 1 14.5-oz. can diced tomatoes, undrained
- 1 8-oz. can tomato sauce
- 1 Tbsp. snipped fresh Italian parsley
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels.
2. Cook pasta according to package directions. Drain, reserving ¼ cup of the cooking water. Meanwhile, sprinkle fish with the salt and pepper. In a 12-inch skillet heat 1 Tbsp. of the oil over medium-high. Add fish. Cook about 6 minutes or until fish flakes easily. Remove fish from skillet.
3. Add the remaining 1 Tbsp. oil to skillet. Add onion and fennel. Cook and stir about 5 minutes or until tender. Stir in garlic, capers, and Italian seasoning; cook and stir 1 minute more. Stir in tomatoes, tomato sauce, and the reserved pasta water. Bring to boiling. Boil gently, uncovered, 8 minutes, stirring occasionally. Remove from heat. Stir in the pasta and fish, stirring to break up fish slightly. Sprinkle with parsley.
Tip Fennel bulb has a mild licorice flavor that pairs well with seafood. Snip a few of its fronds and sprinkle over the top instead of parsley.
PER SERVING (1⅓ cups each) cal 283, fat 6 g (1 g sat. fat), chol 28 mg, sodium 458 mg, carb 39 g (4 g fiber, 5 g sugars), pro 18 g
