Cod Fra Diavolo- Spicy Whole Wheat Pasta with Cod
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Cod Fra Diavolo- Spicy Whole Wheat Pasta with Cod calories by ingredient
Introduction
An authentic Italian pasta dish made with whole wheat pasta, tomatoes, and cod. About 200 calories per serving. An authentic Italian pasta dish made with whole wheat pasta, tomatoes, and cod. About 200 calories per serving.Number of Servings: 4
Ingredients
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8 ounces of multigrain or whole wheat spaghetti ( I used Barilla)
1 teaspon light olive oil
1 medium red onion, coarsely chopped
1 medium red pepper, cut into 1/2 inch pieces
3 cloves garlic, chopped
1/4 teaspoon crushed red pepper
1/2 cup fat free marinara sauce
1 can of italian style diced tomatoes
1 pound cod fillets, cut into one inch chunks
Fresh basil leaves for garnish
Directions
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.
Member Ratings For This Recipe
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