This easy weeknight dinner is loaded with fiber and protein and feeds a family of four with just one 8-ounce piece of fish. And thanks to the whole-grain pasta, this 420-calorie-per-person dish is satisfying as well as economical.
| Level: | Easy |
| Total: | 50 min |
| Prep: | 10 min |
| Inactive: | 10 min |
| Cook: | 30 min |
| Yield: | 4 servings |
Ingredients
- 10 ounces whole-grain spaghetti (about 3/4 of a box)
- 2 tablespoons extra-virgin olive oil, plus more for tossing
- 2 cloves garlic, thinly sliced
- Kosher salt
- Pinch crushed red pepper
- One 28-ounce can no-salt-added whole plum tomatoes, crushed by hand
- 1/2 teaspoon dried oregano
- 1 large (8-ounce) tilapia fillet, cut into 3/4-inch pieces
- 10 kalamata olives, quartered
- 1/2 cup loosely packed chopped parsley (about 1/2 bunch)
Instructions
- Bring a large pot of water to a boil. 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.
- 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.
- Add the fish and olives and cook, stirring occasionally, until the fish is cooked through and flaky, 3 to 4 minutes. Add the spaghetti and parsley. Toss to combine and divide among four bowls.
Nutrition Facts
| Calories | 420 calorie |
| Total Fat | 11 grams |
| Saturated Fat | 2 grams |
| Cholesterol | 30 milligrams |
| Sodium | 580 milligrams |
| Carbohydrates | 30 grams |
| Dietary Fiber | 12 grams |
| Protein | 24 grams |
| Sugar | 8 grams |
Reviews
This was a delicious meal. Added a bit extra olives but otherwise as per the recipe. Even my 9 yo tore it up!
Less spaghetti; more olives; more spice; use canned CRUSHED tomatoes instead of whole tomatoes that need to be crushed.
Fantastic !
I’m a Pescatarian so this recipe is perfect for me. It was also very easy to follow, thanks for this one.
Love it!!!!!!
Very satisfying. I doubled the recipe to feed 5 and it was perfect portions. Next time I may add a few more olives to increase the briny flavor.
I tweaked it, I add a jar of passata and crushed tomatoes.
Used basa fillets as it is really cheap here is Australia. Added a chilli to spice it up.
I’ve never cooked a fish pasta, but this was super easy and pretty delicious!!
The recipes are helping me to improve in my cooking.
My problem is, i can’t find some or most of the ingredients you use were i am in Cameroon.
I love washing your programmes on TV too.
Thanks to all the chefs
My problem is, i can’t find some or most of the ingredients you use were i am in Cameroon.
I love washing your programmes on TV too.
Thanks to all the chefs
This dish was absolutely delicious! I made a few changes though… being an Italian from New Jersey you know you should never add “pasta water” to sauce. Big No-No!! That being said, I doubled all of the ingredients. I found this to make only 3 servings by doing that. I also added 2 tbsp tomato paste to the sauce. I used 3 WHOLE tilapia fillets, seasoned with pepper, salt, paprika, and Mrs. Dash Table Blend. I cooked them in the sauce on both sides until done and served them on a plate with the spaghetti on the side. I felt like the fish was too flavorful to get lost in the spaghetti. This will definitely be added to the recipe rotation!
My husband and children love this meal. The kids totally clean their plates for the first time in months. They even asked for more. This meal was also very light and just perfect for our fitness, health and wellness journey. Just ridiculously awesome.