Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Colorful Tomato and Spinach Seafood Pasta

 
One serving costs about $3.85 One serving costs about $3.85

$3.85 per serving

1 people like this recipe

1 likes

This recipe is ready in 20 minutes

Ready in 20 minutes

2 healthy lunch,main course,main dish,dinner
spoonacular Score:92%

Spoonacular Score: 92%

 

Colorful Tomato and Spinach Seafood Pasta might be just the main course you are searching for. This recipe makes 2 servings with 469 calories, 34g of protein, and 10g of fat each. For $3.96 per serving, this recipe covers 39% of your daily requirements of vitamins and minerals. If you have parmesan cheese, roma tomatoes, cod, and a few other ingredients on hand, you can make it. To use up the lemon juice you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing {A Tribute to Aunt Roxanne} as a dessert. This recipe is liked by 1 foodies and cooks. From preparation to the plate, this recipe takes about 20 minutes. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is tremendous. Try Seafood Pasta with Sherry Tomato Cream Sauce, Cherry Tomato Fra Diavolo Sauce, Seafood and Pasta, and Spinach And Tomato Pasta for similar recipes.

Ingredients

Servings:
0.5 cup
0.5 cup chicken broth
chicken broth
8 ounces
8 ounces cod
cod
2 Tbsps
2 Tbsps flour
flour
2 cloves
2 cloves garlic
garlic
2 Tbsps
2 Tbsps fresh lemon juice
fresh lemon juice
1 Tbsp
1 Tbsp olive oil
olive oil
2 Tbsps
2 Tbsps shredded parmesan cheese
shredded parmesan cheese
2 large
2 large roma tomatoes
roma tomatoes
some
some salt and pepper
salt and pepper
1 large
1 large shallot
shallot
4 cups
4 cups spinach
spinach
0.25 cup
0.25 cup white wine
white wine
4 ounces
4 ounces whole wheat pasta
whole wheat pasta
0.25 cup
0.25 cup to)
to)
0.5 cup chicken broth
0.5 cup
chicken broth
8 ounces cod
8 ounces
cod
2 Tbsps flour
2 Tbsps
flour
2 cloves garlic
2 cloves
garlic
2 Tbsps fresh lemon juice
2 Tbsps
fresh lemon juice
1 Tbsp olive oil
1 Tbsp
olive oil
2 Tbsps shredded parmesan cheese
2 Tbsps
shredded parmesan cheese
2 large roma tomatoes
2 large
roma tomatoes
some salt and pepper
some
salt and pepper
1 large shallot
1 large
shallot
4 cups spinach
4 cups
spinach
0.25 cup white wine
0.25 cup
white wine
4 ounces whole wheat pasta
4 ounces
whole wheat pasta
0.25 cup to)
0.25 cup
to)

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

  1. Cook spaghetti according to package directions.
  2. Heat oil in large non-stick skillet. Add onion and garlic and cook 3-4 minutes.
  3. Add tomatoes and cook another 3-4 minutes until tender.
  4. Toss cod with flour and salt and pepper to taste.
  5. Add cod to pan and cook another 3 minutes, add another tsp olive oil if necessary.
  6. Add chicken broth and wine and cook another 3 minutes, stirring gently to make sauce, but not break up fish.
  7. Add spinach and basil and cook another 3-4 minutes until spinach just wilts and sauce has reduced nicely.
  8. Top pasta with cod and parmesan cheese.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.85
Ingredient
½ cups chicken broth
8 ounces cod
2 tablespoons flour
2 cloves garlic
2 tablespoons fresh lemon juice
1 tablespoon olive oil
2 tablespoons shredded parmesan cheese
2 larges roma tomatoes
1 large shallot
4 cups spinach
¼ cups white wine
4 ounces whole wheat pasta
Price
$0.38
$3.52
$0.02
$0.13
$0.20
$0.17
$0.21
$0.47
$0.14
$1.07
$0.81
$0.57
$7.69

Tips

Health Tips

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • When buying wine for cooking, it is certainly not a bad idea to buy a wine you would enjoy drinking (some wine for the dish, some wine for the chef?) But if your favorite wines cost a small fortune, save them for drinking and purchase a cheaper?though still good quality!?wine for cooking. Just don't buy "cooking wine" with added salt, food coloring, etc.

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • get more cooking tips

Green Tips

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
468k Calories
34g Protein
10g Total Fat
58g Carbs
100% Health Score
Limit These
Calories
468k
23%

Fat
10g
16%

  Saturated Fat
2g
14%

Carbohydrates
58g
19%

  Sugar
3g
4%

Cholesterol
52mg
17%

Sodium
609mg
26%

Alcohol
3g
17%

Get Enough Of These
Protein
34g
68%

Vitamin K
299µg
285%

Manganese
2mg
128%

Vitamin A
6229IU
125%

Selenium
83µg
120%

Phosphorus
489mg
49%

Folate
187µg
47%

Vitamin C
38mg
46%

Magnesium
183mg
46%

Potassium
1222mg
35%

Vitamin B3
6mg
34%

Vitamin B6
0.68mg
34%

Vitamin B1
0.51mg
34%

Iron
5mg
28%

Copper
0.46mg
23%

Vitamin E
3mg
22%

Vitamin B2
0.35mg
21%

Vitamin B12
1µg
19%

Calcium
184mg
18%

Zinc
2mg
18%

Fiber
2g
11%

Vitamin B5
0.97mg
10%

Vitamin D
1µg
7%

covered percent of daily need

Related Recipes