Lemon-Pan Seared Tilapia with Creamy Parmesan Pasta
Ingredients List
Pasta Ingredients:
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4 ounces elbow macaroni
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1 tablespoon light olive oil
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¼ cup freshly grated Parmesan cheese
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1 teaspoon lemon juice
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1 pinch garlic powder
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1 pinch dried basil
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1 pinch dried oregano
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1 pinch dried cilantro (Optional)
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salt and ground black pepper to taste
Fish Ingredients:
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2 tablespoons light olive oil
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2 tilapia fillets
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1 tablespoon lemon juice
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⅛ teaspoon dried oregano
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1 pinch dried basil
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1 pinch dried cilantro (Optional)
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salt and ground black pepper to taste
Instructions
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Prepare the pasta: Bring a pot of salted water to a boil over medium heat. Add the macaroni and allow it to return to a boil. Cook, stirring occasionally, until the pasta is tender but still slightly firm, about 8 minutes.
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While the pasta cooks, prepare the fish: Heat olive oil in a large skillet over medium heat. Season the tilapia with lemon juice, oregano, basil, cilantro, salt, and pepper on both sides. Place the fillets in the hot skillet, ensuring they do not touch. Cook until golden on the outside and flaky on the inside, about 2 to 4 minutes per side. Remove the fish and set aside.
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Finish the pasta: Drain the cooked macaroni and return it to the pot. Add a drizzle of olive oil and stir to coat. Toss in Parmesan cheese, followed by lemon juice, garlic powder, basil, oregano, cilantro, salt, and pepper.
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Serve: Divide the pasta between two plates and top each with a tilapia fillet.
Nutritional Information (per serving)
| 555 | Calories |
| 26g | Fat |
| 45g | Carbs |
| 35g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 555 | |
| % Daily Value * | |
| Total Fat 26g | 34% |
| Saturated Fat 5g | 26% |
| Cholesterol 50mg | 17% |
| Sodium 231mg | 10% |
| Total Carbohydrate 45g | 16% |
| Dietary Fiber 3g | 9% |
| Total Sugars 2g | |
| Protein 35g | 70% |
| Vitamin C 13mg | 14% |
| Calcium 206mg | 16% |
| Iron 3mg | 19% |
| Potassium 714mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5