Spicy Fish and Olive Spaghetti

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 50 minutes

材料

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)

手順

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.

栄養

• カロリー: 420 calorie
• 脂肪総量: 11 g
• 飽和脂肪: 2 g
• コレステロール: 30 mg
• ナトリウム: 580 mg
• 炭水化物総量: 30 g
• 食物繊維: 12 g
• 糖質総量: 8 g
• タンパク質: 24 g