Spicy Pasta With Tilapia

Dairy Free
Very Healthy
Health score
59%
Spicy Pasta With Tilapia
35 min.
4
473kcal

Suggestions

Ingredients

  • 28 ounce canned tomatoes crushed canned
  • 0.5 cup cooking wine dry white
  • 0.5 cup basil fresh plus more for topping chopped
  • tablespoons parsley fresh chopped
  • cloves garlic chopped
  • servings kosher salt 
  • tablespoons olive oil extra-virgin
  • 0.5 teaspoon pepper flakes red
  • 10 ounces multigrain spaghetti 
  • 0.5 pound tilapia fillets cut into small chunks

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Toss the tilapia, 1 tablespoon olive oil, 1 teaspoon of the garlic and 1/4 teaspoon red pepper flakes in a medium bowl. Cover and refrigerate.
  2. Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat.
  3. Add the remaining garlic and 1/4 to 1/2 teaspoon red pepper flakes and cook, stirring, until the garlic starts to soften, about 30 seconds.
  4. Add the wine and simmer until reduced by half, about 3 minutes.
  5. Add the tomatoes, 1/4 cup basil and 1/2 cup water. Bring to a boil and cook, stirring occasionally, until the sauce is slightly thickened, about 12 minutes.
  6. Meanwhile, bring a large pot of salted water to a boil.
  7. Add the pasta and cook as the label directs.
  8. When the pasta is almost done, add the tilapia to the skillet with the tomato sauce and simmer, stirring gently, until just cooked through, about 3 minutes. Stir in the parsley and the remaining 1/4 cup basil; season with salt.
  9. Drain the pasta and add it to the sauce. Divide among bowls and top with more basil.
  10. Photograph by Justin Walker

Nutrition Facts

Calories473kcal
Protein21.03%
Fat18.88%
Carbs60.09%

Properties

Glycemic Index
56.75
Glycemic Load
25.71
Inflammation Score
-8
Nutrition Score
26.497391327568%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
4.32mg
Luteolin
0.03mg
Kaempferol
0.04mg
Myricetin
0.34mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:472.82kcal
23.64%
Fat:9.67g
14.88%
Saturated Fat:1.59g
9.91%
Carbohydrates:69.24g
23.08%
Net Carbohydrates:62.96g
22.89%
Sugar:10.98g
12.2%
Cholesterol:28.35mg
9.45%
Sodium:496.84mg
21.6%
Alcohol:3.09g
100%
Alcohol %:1.06%
100%
Protein:24.23g
48.47%
Selenium:70.1µg
100.14%
Vitamin K:61.27µg
58.35%
Manganese:1.15mg
57.46%
Copper:0.64mg
31.78%
Phosphorus:306.28mg
30.63%
Vitamin B3:5.97mg
29.87%
Potassium:965.97mg
27.6%
Vitamin B6:0.54mg
27.24%
Vitamin C:22.16mg
26.86%
Vitamin E:3.93mg
26.2%
Fiber:6.29g
25.15%
Magnesium:99.42mg
24.86%
Iron:4.24mg
23.56%
Vitamin A:827.72IU
16.55%
Vitamin B1:0.25mg
16.35%
Vitamin B12:0.9µg
14.93%
Folate:57.68µg
14.42%
Zinc:1.84mg
12.28%
Vitamin B5:1.18mg
11.77%
Vitamin D:1.76µg
11.72%
Vitamin B2:0.19mg
11.47%
Calcium:103.88mg
10.39%