Prep Time: 5 mins
Cooking Time: 10 mins
Pasta-Crusted Fish with Marinara Sauce
Serves 4; 1/4-pound fillet per serving
You don't have to cook the fresh pasta before putting it on the fish. It bakes to form a crisp coating on the fillets.
Ingredients
Vegetable oil spray
1 pound boneless, skinless fish fillets
1 cup finely chopped fresh refrigerated angel-hair pasta
1/4 teaspoon dried dill weed
Freshly ground black pepper
1 cup low-fat meatless spaghetti sauce or refrigerated marinara sauce
Cooking Instructions
Preheat oven to 450°F. Spray a baking sheet with vegetable oil.
Rinse fish and pat dry. If necessary, cut fish into 4 serving-size pieces. Set aside.
Place chopped pasta in a glass pie plate or shallow bowl. Press one side of the fillets into pasta until well coated. Place fillets, pasta side up, in a single layer on baking sheet. Sprinkle with dill weed and pepper. Spray fillets lightly with more vegetable oil.
Bake fillets, uncovered, 8 to 10 minutes, or until fish flakes easily when tested with a fork.
Meanwhile, place spaghetti sauce or marinara sauce in a small saucepan. Cook over medium-low heat until heated through, about 5 minutes. Spoon 1/4 cup sauce over each serving of cooked fish.
Cook's Tip
When a recipe calls for a boneless, skinless fish fillet, you can customize the recipe to your individual taste. Just choose fillets that you like best. For this recipe, try flounder, haddock, cod, or orange roughy.
Nutrition Analysis (per serving)
203Calories
1.5 gTotal Fat
0.0 gSaturated Fat
0.0 gTrans Fat
0.0 gPolyunsaturated Fat
0.0 gMonounsaturated Fat
43 mgCholestrol
328 mgSodium
24 gCarbohydrates
2 gFiber
4 gSugar
23 gProtein
Dietary Exchanges
1 1/2 starch, 3 very lean meat
This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
