Main Dishes
Calories
230
Sodium
299mg
12% DV
Fat
14g
21% DV
Protein
10g
20% DV
Carbs
15g
5% DV
Fiber
3g
12% DV
Healthy Pasta Pescatore
January 10, 2013
27
Healthy take on an old Italian favorite
6
1/2 lb shrimp, peeled
1/2 lb mussels
8 oz tilapia fillet- cubed
1 box whole wheat penne
1 can peeled, stewed tomatoes
1 jar tomato sauce
1/4 cup garlic, minced
1/4 cup chopped fresh basil
1 tbsp crushed red pepper flakes
2 tbsp extra virgin olive oil
2 tbsp I can’t believe it’s not butter
salt and pepper
1/2 lb mussels
8 oz tilapia fillet- cubed
1 box whole wheat penne
1 can peeled, stewed tomatoes
1 jar tomato sauce
1/4 cup garlic, minced
1/4 cup chopped fresh basil
1 tbsp crushed red pepper flakes
2 tbsp extra virgin olive oil
2 tbsp I can’t believe it’s not butter
salt and pepper
Sauté the shrimp, mussels, and tilapia in a large skillet, with the oil, butter, and garlic on medium heat until shrimp lose opaque color and mussels open. Add stewed tomatoes, red pepper flakes, and basil....
See the full directions on my site
See the full directions on my site
Nutritions
Calories
230
Sodium
299mg
12% DV
Fat
14g
21% DV
Protein
10g
20% DV
Carbs
15g
5% DV
Fiber
3g
12% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 6g 34%
Polysaturated Fat 0.96g 6%
Monosaturated Fat 6g 38%
Cholesterol 81mg 27%
Sodium 299mg 12%
Potassium 460mg 13%
Protein 10g 20%
% DAILY VALUE*
Total Carbohydrate
Fiber 3g 12%
Sugar 3g 7%
Vitamin A 835IU 16%
Vitamin B6 0.26999999999999996mg 13%
Vitamin C 9mg 15%
Calcium 144mg 14%
Iron 1mg 7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.