Tilapia with Garlic Sauce & Pasta

Prep 18 min

|

Cook 12 min

|

Ready in 30 min

Fresh herbs, garlic, and spicy chipotle peppers mingle in a rich butter sauce.

Ingredients

  • 12 oz (350 g) uncooked angel hair pasta
  • 1   lime
  • 8   garlic cloves, peeled
  • 2 medium dried chipotle peppers
  • 1 cup (250 mL) packed fresh parsley
  • 1 cup (250 mL) packed fresh cilantro
  • 1 lb (450 g) tilapia fillets
  • 3 tbsp (45 mL) vegetable oil, divided
  •  Salt and coarsely ground black pepper
  • ½ cup (125 mL) all-purpose flour
  • ¾ cup (175 mL) chicken broth
  • ½ cup (1 stick, 125 mL) cold butter, cubed
  • ¼ tsp (2 mL) salt
  •  Lime wedges (optional)

Directions

  1. Cook the pasta according to the package directions; drain. Place the pasta in a Stainless (6-qt.) Mixing Bowl; cover. Meanwhile, zest the lime using the Microplane® Adjustable Fine Grater. Finely chop the garlic and peppers together using the Food Chopper. Finely chop the parsley and cilantro using the Coated Chef’s Knife.

  2. Cut each fillet into 3 pieces. In the Stainaless Steel 12" Skillet, heat 2 tbsp of the oil over medium-high heat for 1-3 minutes or until shimmering. Season the tilapia with salt and pepper; lightly dredge with flour. Cook 6-8 minutes or until the fish is golden brown, turning once. Remove the  tilapia from the skillet and keep warm.

  3. For the sauce, add the remaining 1 tbsp oil, garlic, and peppers to the skillet; cook and stir constantly 5-10 seconds to prevent the garlic from burning. Add the broth. Reduce the heat to medium and bring to a boil. Add the butter, zest, and salt; whisk until the butter is melted. Remove the skillet from the heat. Remove the garlic and peppers from the sauce to a 1-Cup Prep Bowl.

  4. Add the sauce, parsley, and cilantro to the pasta, then toss to coat. Place the tilapia over the pasta and top it with the garlic and peppers. Garnish with lime wedges, if desired.

Yield:

  • 8  servings

Nutrients per serving:

Calories 390, Total Fat 18 g, Saturated Fat 8 g, Cholesterol 60 mg, Carbohydrate 40 g, Protein 18 g, Sodium 310 mg, Fiber 3 g

 

U.S. Diabetic exchanges per serving:

2 1/2 starch, 1 1/2 medium-fat meat, 2 fat (2 1/2 carb)

Cook's Tips:

Tilapia is a white fish with a mild, slightly sweet flavor.
 
Carefully remove the dark reddish-brown vein down the length of the tilapia fillet with a Forged Petite Paring Knife. Then cut the tilapia into three equal pieces to ensure even cooking. 

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