Penne Arrabbiata with Flaked Cod

Dairy Free
Very Healthy
Health score
63%
Penne Arrabbiata with Flaked Cod
45 min.
4
703kcal

Suggestions

Ingredients

  • cups canned tomatoes thick canned crushed (one 28-ounce can)
  • pound cod fillet cut into 1-inch chunks
  • tablespoons parsley fresh chopped
  • cloves garlic minced
  • 0.3 cup olive oil 
  • pound penne pasta 
  • 0.5 teaspoon red-pepper flakes dried
  • 1.8 teaspoons salt 
  • large tomatoes peeled chopped

Equipment

  • sauce pan
  • pot
  • slotted spoon

Directions

  1. In a large saucepan, heat the oil over moderate heat.
  2. Add the garlic and cook, stirring, for 1 minute.
  3. Add the canned tomatoes, fresh tomato, salt, and red-pepper flakes and bring to a simmer. Simmer the sauce until thick, about 30 minutes.
  4. Add the cod and 2 tablespoons of the parsley to the sauce. Bring back to a simmer and continue simmering until the fish is just done, 1 to 2 minutes. Break the fish into small pieces with a spoon.
  5. Meanwhile, in a large pot of boiling, salted water, cook the penne until just done, about 13 minutes.
  6. Drain. Toss with the sauce. Top the pasta with the remaining tablespoon parsley.
  7. Variation: To make this dish without a trip to the fish market, substitute two six-ounce cans of drained tuna for the cod. Stir it into the tomato sauce and warm for about a minute before tossing with the pasta.
  8. Test-Kitchen Tip: To peel the fresh tomato quickly, make double use of the pasta-cooking water. Bring a pot of water to a boil, core the tomato, and drop it into the water for fifteen seconds. Using a slotted spoon, remove the tomato from the water, peel, and chop it. Then you've got boiling water ready for the pasta.
  9. Wine Recommendation: The adage is white wine with fish, but the tomatoes in this sauce call for a red instead. Try a sprightly Lago di Caldero or an easier-to-find Valpolicella.

Nutrition Facts

Calories703kcal
Protein21.86%
Fat21.21%
Carbs56.93%

Properties

Glycemic Index
45
Glycemic Load
38.39
Inflammation Score
-9
Nutrition Score
32.553913116455%

Flavonoids

Naringenin
0.31mg
Apigenin
6.48mg
Luteolin
0.05mg
Kaempferol
0.09mg
Myricetin
0.53mg
Quercetin
0.3mg

Nutrients percent of daily need

Calories:703.32kcal
35.17%
Fat:16.64g
25.6%
Saturated Fat:2.42g
15.14%
Carbohydrates:100.49g
33.5%
Net Carbohydrates:92.65g
33.69%
Sugar:12.27g
13.63%
Cholesterol:48.76mg
16.25%
Sodium:1333.6mg
57.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.58g
77.16%
Selenium:110.56µg
157.94%
Manganese:1.48mg
73.88%
Vitamin K:71.06µg
67.67%
Phosphorus:518.31mg
51.83%
Potassium:1388.7mg
39.68%
Vitamin B6:0.77mg
38.7%
Copper:0.73mg
36.54%
Vitamin E:5.43mg
36.19%
Magnesium:139.97mg
34.99%
Vitamin C:28.53mg
34.58%
Vitamin B3:6.83mg
34.17%
Fiber:7.84g
31.36%
Iron:4.73mg
26.26%
Vitamin B1:0.35mg
23.16%
Vitamin A:1141.58IU
22.83%
Zinc:2.74mg
18.26%
Vitamin B12:1.03µg
17.2%
Folate:63.44µg
15.86%
Vitamin B2:0.25mg
14.81%
Vitamin B5:1.23mg
12.3%
Calcium:116.66mg
11.67%
Vitamin D:1.02µg
6.8%
Source:My Recipes