Directions:
- 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.
- Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. 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. Add the wine and simmer until reduced by half, about 3 minutes. 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.
- Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook as the label directs.
- 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. Drain the pasta and add it to the sauce. Divide among bowls and top with more basil.
- Per serving: Calories 435; Fat 9 g (Saturated 1 g); Cholesterol 28 mg; Sodium 71 mg; Carbohydrate 63 g; Fiber 13 g; Protein 24 g
- Photograph by Justin Walker
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 451.69 Kcal (1891 kJ) | ||
| Calories from fat | 302.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 33.61g | 52% | |
|---|---|---|---|
| Cholesterol | 28.34mg | 9% | |
| Sodium | 97.57mg | 4% | |
| Potassium | 221.75mg | 5% | |
| Total Carbs | 59.45g | 20% | |
| Sugars | 9.59g | 38% | |
| Dietary Fiber | 8.54g | 34% | |
| Protein | 25.81g | 52% | |
| Vitamin C | 14.6mg | 24% | |
| Vitamin A | 1.7mg | 56% | |
| Iron | 4.6mg | 25% | |
| Calcium | 79mg | 8% | |
| Amount Per 100 g | |||
| Calories | 121.79 Kcal (510 kJ) | ||
| Calories from fat | 81.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.06g | 52% | |
|---|---|---|---|
| Cholesterol | 7.64mg | 9% | |
| Sodium | 26.31mg | 4% | |
| Potassium | 59.79mg | 5% | |
| Total Carbs | 16.03g | 20% | |
| Sugars | 2.58g | 38% | |
| Dietary Fiber | 2.3g | 34% | |
| Protein | 6.96g | 52% | |
| Vitamin C | 3.9mg | 24% | |
| Vitamin A | 0.5mg | 56% | |
| Iron | 1.2mg | 25% | |
| Calcium | 21.3mg | 8% | |
* 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.
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