Pan Seared Lemon Tilapia with Parmesan Pasta Recipe

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Pan Seared Lemon Tilapia with Parmesan Pasta
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Ingredients:

Directions:

  1. Bring a saucepan of lightly salted water to a boil over medium heat, stir in the macaroni, and return to a boil. Cook the macaroni uncovered, stirring occasionally, until it is cooked through but still firm to the bite, about 8 minutes. Drain well.
  2. Meanwhile, heat 2 tablespoons of olive oil in a skillet over medium heat. Sprinkle both sides of the tilapia fillets with lemon juice, oregano, basil, cilantro, salt, and pepper, and lay the fillets in the heated skillet, making sure they don't touch. Sear the fillets for 2 to 4 minutes on each side, until the fish is golden brown on the outside, and opaque and flaky inside.
  3. Return the hot, cooked macaroni to the saucepan, and stir in 1 tablespoon of olive oil to coat the pasta. Sprinkle on the Parmesan cheese, stir to mix, and stir in 1 teaspoon of lemon juice, the garlic powder, basil, oregano, cilantro, salt, and pepper. Divide the pasta between two plates, and top each with a tilapia fillet.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 566.14 Kcal (2370 kJ)
Calories from fat 252.96 Kcal
% Daily Value*
Total Fat 28.11g 43%
Cholesterol 69mg 23%
Sodium 352.29mg 15%
Potassium 515.31mg 11%
Total Carbs 44.31g 15%
Sugars 2.16g 9%
Dietary Fiber 1.91g 8%
Protein 35.46g 71%
Vitamin C 4mg 7%
Iron 3.3mg 18%
Calcium 171.8mg 17%
Amount Per 100 g
Calories 260.02 Kcal (1089 kJ)
Calories from fat 116.18 Kcal
% Daily Value*
Total Fat 12.91g 43%
Cholesterol 31.69mg 23%
Sodium 161.8mg 15%
Potassium 236.67mg 11%
Total Carbs 20.35g 15%
Sugars 0.99g 9%
Dietary Fiber 0.88g 8%
Protein 16.29g 71%
Vitamin C 1.9mg 7%
Iron 1.5mg 18%
Calcium 78.9mg 17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 13.3
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free

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