Spicy Fish and Olive Spaghetti

Health score
54%
Spicy Fish and Olive Spaghetti
50 min.
4
200kcal

Suggestions

Ingredients

  • 28 ounce canned tomatoes whole crushed canned
  • pinch pepper red crushed
  • cloves garlic thinly sliced
  • 10  kalamata olives quartered
  • servings kosher salt 
  • tablespoons olive oil extra-virgin plus more for tossing
  • 0.5 teaspoon oregano dried
  • 0.5 cup parsley loosely packed chopped
  • ounce tilapia fillet cut into 3/4-inch pieces
  • 10 ounces whole-grain spaghetti 

Equipment

  • bowl
  • frying pan
  • oven
  • pot

Directions

  1. Bring a large pot of water to a boil.
  2. Add the spaghetti and cook according to package directions; drain, reserving 1 cup of the pasta water. Toss the spaghetti with some oil and set aside.
  3. Add the oil, garlic, 3/4 teaspoon salt and crushed red pepper to a large skillet over medium-high heat. Once the oil begins to shimmer, add the tomatoes, reserved pasta water and oregano; bring to a high simmer and cook until the sauce thickens but is still loose, 12 to 15 minutes.
  4. Add the fish and olives and cook, stirring occasionally, until the fish is cooked through and flaky, 3 to 4 minutes.
  5. Add the spaghetti and parsley. Toss to combine and divide among four bowls.

Nutrition Facts

Calories200kcal
Protein28%
Fat42.3%
Carbs29.7%

Properties

Glycemic Index
26.25
Glycemic Load
4.28
Inflammation Score
-8
Nutrition Score
21.174347711646%

Flavonoids

Apigenin
16.17mg
Luteolin
0.15mg
Kaempferol
0.12mg
Myricetin
1.14mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:199.98kcal
10%
Fat:10.13g
15.59%
Saturated Fat:1.6g
9.97%
Carbohydrates:16.01g
5.34%
Net Carbohydrates:11.51g
4.19%
Sugar:8.88g
9.86%
Cholesterol:28.35mg
9.45%
Sodium:646.29mg
28.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.09g
30.17%
Vitamin K:140.27µg
133.59%
Selenium:25.22µg
36.03%
Vitamin C:28.71mg
34.8%
Vitamin E:4.21mg
28.06%
Vitamin B3:4.78mg
23.92%
Potassium:808.19mg
23.09%
Vitamin A:1109.56IU
22.19%
Copper:0.44mg
21.77%
Manganese:0.43mg
21.73%
Vitamin B6:0.42mg
21.06%
Iron:3.57mg
19.86%
Fiber:4.49g
17.98%
Phosphorus:167.38mg
16.74%
Magnesium:60.94mg
15.24%
Vitamin B12:0.9µg
14.93%
Folate:51.75µg
12.94%
Vitamin B1:0.18mg
12.28%
Vitamin D:1.76µg
11.72%
Calcium:95.67mg
9.57%
Vitamin B2:0.15mg
8.83%
Vitamin B5:0.87mg
8.72%
Zinc:0.83mg
5.55%