Cod Fra Diavolo- Spicy Whole Wheat Pasta with Cod
- Number of Servings: 4
Ingredients
8 ounces of multigrain or whole wheat spaghetti ( I used Barilla)1 teaspon light olive oil1 medium red onion, coarsely chopped1 medium red pepper, cut into 1/2 inch pieces3 cloves garlic, chopped1/4 teaspoon crushed red pepper1/2 cup fat free marinara sauce1 can of italian style diced tomatoes1 pound cod fillets, cut into one inch chunksFresh basil leaves for garnish
Heat large covered saucepot of water to boiling over high heat. Add pasta and cook as the label directs.
Meanwhile, in a nonstick 4-quart saucepan, heat olive oil over medium heat. Add onion and red pepper, and cook 8-10 minutes, until vegetables are tender and lightly browned, stirring occasionally. Stir in garlic and crushed red pepper; cook one minute. Stir in marinara sauce, diced tomatoes, and 1/2 teaspoon of salt; heat to boiling over medium high heat. Reduce heat to medium low and simmer some more.
Add cod chunks to sauce, pressing down with the back of a spoon to submerge in tomato sauce. Cover and cook over medium heat; about 6 minutes, or until cod is cooked through.
To serve, drain pasta well and place in 4 shallow bowls; top with cod and sauce. Garnish with basil.
Number of Servings: 4
Recipe submitted by SparkPeople user ICEHORIZON.
Meanwhile, in a nonstick 4-quart saucepan, heat olive oil over medium heat. Add onion and red pepper, and cook 8-10 minutes, until vegetables are tender and lightly browned, stirring occasionally. Stir in garlic and crushed red pepper; cook one minute. Stir in marinara sauce, diced tomatoes, and 1/2 teaspoon of salt; heat to boiling over medium high heat. Reduce heat to medium low and simmer some more.
Add cod chunks to sauce, pressing down with the back of a spoon to submerge in tomato sauce. Cover and cook over medium heat; about 6 minutes, or until cod is cooked through.
To serve, drain pasta well and place in 4 shallow bowls; top with cod and sauce. Garnish with basil.
Number of Servings: 4
Recipe submitted by SparkPeople user ICEHORIZON.
Nutritional Info Amount Per Serving
- Calories: 217.4
- Total Fat: 2.6 g
- Cholesterol: 62.4 mg
- Sodium: 187.5 mg
- Total Carbs: 18.9 g
- Dietary Fiber: 3.6 g
- Protein: 28.7 g
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