4.8 from 189 votes
Fish Pasta with Tomato Sauce
A quick and simple seafood and tomato dish that's delicious with or without pasta.
Prep Time
2 mins
Cook Time
2 mins
Total Time
17 mins
Servings: 3
Calories: 456 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 2 Tbsp extra virgin olive oil
- 3 cloves garlic 2 crushed, one finely chopped
- 1 Tbsp fresh parsley finely chopped
- 14 oz tomatoes like Davia pomodorini
- ½ tsp sea salt more to taste
- ⅛ tsp black pepper freshly ground, to taste
- ⅛ tsp red pepper flakes to taste (optional)
- 7 oz white fish fillet fresh or frozen, defrosted
- 8 oz Italian pasta I used Pastificio G. di Martino elicoidali (like rigatoni, but more narrow)
Instructions
- Boil water for the pasta and cook as directed; while the pasta is cooking, make the sauce.
- Place the olive oil, garlic and parsley (and hot pepper if using) in a large, deep sauté pan, bring heat up to high and before the garlic browns, add the tomato puree and stir quickly. Add salt and pepper. Cook on high heat for about 5 minutes, then lower to a simmer. Add a little splash of pasta water if needed.
- Add the fish and simmer gently until the fish is cooked and begins to flake (turn just once). The pasta and fish in tomato sauce should be ready at the same time.
- Reserve some of the pasta water and drain the pasta, then add it to the pan with the fish and tomatoes. Add the water as needed, and combine the pasta with fish in tomato sauce.
- Spoon pasta into warm plates and serve immediately. To keep this authentically Italian, you should not add any cheese.
Cup of Yum
Notes
- I used orange roughy, but cod, haddock or any fleshy white fish will work - if serving without pasta, use 2 filets.
Nutrition Information
Serving
1
Calories
456kcal
(23%)
Carbohydrates
63g
(21%)
Protein
25g
(50%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Cholesterol
33mg
(11%)
Sodium
436mg
(18%)
Potassium
704mg
(20%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
1240IU
(25%)
Vitamin C
21mg
(23%)
Calcium
44mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 456
% Daily Value*
| Serving | 1 | |
| Calories | 456kcal | 23% |
| Carbohydrates | 63g | 21% |
| Protein | 25g | 50% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 33mg | 11% |
| Sodium | 436mg | 18% |
| Potassium | 704mg | 15% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 1240IU | 25% |
| Vitamin C | 21mg | 23% |
| Calcium | 44mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.