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Lemon Pepper Garlic Tilapia with Creamy Spinach Pappardelle

A recipe by .

 
Lemon Pepper Garlic Tilapia with Creamy Spinach Pappardelle
This recipe belongs to the top 10% of the healthiest recipes.healthy
 
One serving costs about $3.95 One serving costs about $3.95

$3.95 per serving

1 people like this recipe

1 likes

This recipe is ready in 25 minutes

Ready in 25 minutes

2 healthy lunch,main course,main dish,dinner
spoonacular Score:81%

Spoonacular Score: 81%

 

Lemon Pepper Garlic Tilapia with Creamy Spinach Pappardelle might be just the main course you are searching for. For $3.95 per serving, this recipe covers 43% of your daily requirements of vitamins and minerals. This recipe makes 2 servings with 744 calories, 26g of protein, and 46g of fat each. If you have parmesan, salt and pepper, seasoning, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately 25 minutes. Try Lemon-Garlic Tilapia with Spinach, Pappardelle with Kale and Creamy Parmesan Garlic Sauce, and Creamy Lemon Lobster Pappardelle for similar recipes.

Ingredients

Servings:
1 cup
1 cup cherry tomatoes
cherry tomatoes
0.22 cloves
0.22 cloves garlic
garlic
2 Tbsps
2 Tbsps italian seasoning
italian seasoning
2 Tbsps
2 Tbsps lemon pepper
lemon pepper
4 Tbsps
4 Tbsps olive oil
olive oil
4.41 oz
4.41 oz pappardelle
pappardelle
some
some parmesan
parmesan
2 Tbsps
2 Tbsps pine nuts
pine nuts
some
some salt and pepper
salt and pepper
7.94 oz
7.94 oz spinach
spinach
1 cup cherry tomatoes
1 cup
cherry tomatoes
0.22 cloves garlic
0.22 cloves
garlic
2 Tbsps italian seasoning
2 Tbsps
italian seasoning
2 Tbsps lemon pepper
2 Tbsps
lemon pepper
4 Tbsps olive oil
4 Tbsps
olive oil
4.41 oz pappardelle
4.41 oz
pappardelle
some parmesan
some
parmesan
2 Tbsps pine nuts
2 Tbsps
pine nuts
some salt and pepper
some
salt and pepper
7.94 oz spinach
7.94 oz
spinach

Equipment

baking pan
baking pan
oven
oven
pot
pot
baking pan
baking pan
oven
oven
pot
pot


Instructions

1. Make a marinade of olive oil, pressed garlic, lemon pepper, and Italian seasoning. Spread this all over the fish fillets and season with salt and additional pepper, if you like.

2. Put the fish fillets in a large baking dish and bake in the oven at 400 degrees F (200 degrees C) for 15 minutes or until the fish is easily flaked with a fork.

3. While the fish is cooking, prepare the creamed spinach (I used frozen) in a pot. Add salt and pepper if needed.

4. Toast the pine nuts in a pan.

5. Cook the pappardelle. My brand only needed 2 minutes to cook, so I waited until the tilapia was finished.

6. Drain the pappardelle and mix it into the creamed spinach.

7. Serve the pappardelle alongside the tilapia fillets with the cherry tomatoes and toasted pine nuts. Add parmesan as desired.

Price Breakdown

Cost per Serving: $3.94
Ingredient
1 cup cherry tomatoes
2 cloves garlic
2 tablespoons italian seasoning
2 tablespoons lemon pepper
4 tablespoons olive oil
125 grams pappardelle
some parmesan
2 tablespoons pine nuts
225 grams spinach
Price
$1.33
$0.13
$0.48
$0.35
$0.67
$0.58
$1.26
$1.07
$2.01
$7.89

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • 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).

  • 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.

  • 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).

  • Pine nuts are pretty expensive. If you're on a budget, you might try substituting other nuts or seeds, such as walnuts or sunflower seeds.

Cooking Tips

  • The best method for cooking pasta is pretty controversial, but most sources seem to reach a consensus. Check out our lesson on how to cook pasta in the academy.

  • 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.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • get more cooking tips

Green Tips

  • Some types of noodles (fettuccine, pappardelle, tagliatelle, etc.) are often made with eggs. Be sure to check the ingredient list if you're following a vegan or egg-free diet.

  • 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.

  • 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.

Disclaimer

Nutritional Information

Quickview
744 Calories
26g Protein
46g Total Fat
62g Carbs
59% Health Score
Limit These
Calories
744
37%

Fat
46g
71%

  Saturated Fat
10g
64%

Carbohydrates
62g
21%

  Sugar
4g
5%

Cholesterol
72mg
24%

Sodium
788mg
34%

Get Enough Of These
Protein
26g
52%

Vitamin K
609µg
580%

Vitamin A
11307IU
226%

Manganese
3mg
179%

Selenium
58µg
84%

Folate
264µg
66%

Calcium
610mg
61%

Vitamin C
49mg
60%

Vitamin E
8mg
60%

Phosphorus
513mg
51%

Magnesium
194mg
49%

Iron
8mg
45%

Fiber
9g
37%

Potassium
1185mg
34%

Copper
0.65mg
33%

Vitamin B6
0.56mg
28%

Vitamin B2
0.45mg
26%

Zinc
3mg
24%

Vitamin B1
0.29mg
19%

Vitamin B3
3mg
17%

Vitamin B5
1mg
11%

Vitamin B12
0.54µg
9%

Vitamin D
0.34µg
2%

covered percent of daily need

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