White Fish Pasta in a Flash by Maya Feller
White Fish Pasta in a Flash by Maya Feller
White Fish Pasta in a Flash by Maya Feller
White Fish Pasta in a Flash by Maya Feller
White Fish Pasta in a Flash by Maya Feller
White Fish Pasta in a Flash by Maya Feller
White Fish Pasta in a Flash by Maya Feller
White Fish Pasta in a Flash by Maya Feller

Ingredients

12 oz. rigatoni pasta, uncooked**
1/4 cup olive oil
2 garlic cloves, thinly sliced
1 small vidalia onion, thinly sliced
1 bunch lacitano kale, thinly sliced
1/2 tsp. crushed red pepper
2 cups tomato sauce, no added sugar
1 lb. white fish (or 1 can tuna, drained)
1 tsp. rosemary
1 tsp. oregano
Salt and black pepper to taste
Fish cooks in a just a couple minutes with this tasty, quick pasta dish by cookbook author and dietitian Maya Feller.

Instructions

1.Cooking the pasta: Fill a large pot with water. Add a dash of salt and bring to boil on high heat. Add rigatoni and lower heat. Cook the pasta until al dente, approximately 10 minutes.
2.Cooking the sauce: In a large skillet, heat the olive oil until it starts to pop. Add garlic and onion and cook over medium heat until both garlic and onion are translucent (approximately 3-5 minutes). Add kale and cook uncovered for an additional 5 minutes. Add the crushed red pepper and tomato sauce and stir occasionally for 5 minutes.
3.Cooking the fish: Season the fish with rosemary and oregano and place into skillet with the sauce. Simmer for approximately 5 minutes until the fish is cooked through.
4.Combining ingredients: Drain the pasta and add to the skillet with the fish and the sauce and cook for 1 minute, stir to completely cover the pasta.

Maya Feller is a registered dietitian nutritionist, cookbook author and a seafood lover. She created a series of seafood recipes her kids love.

One of the healthiest things your kids can eat is seafood. Problem is, getting them to try it isn’t always easy. Here’s a really simple tip that could have your kids eating seafood before you know it. Just add it to foods your kids already love – like pasta.

Here’s a great recipe for fish pasta. We are using fresh white fish with a mild flavor. Most white fish is cooked the same way, so buy what you can find at your local retailer that’s in your price point – cod, haddock, Alaska pollock, and grouper are just some examples. But, if you don’t have access to fresh or frozen fish fillets, it can be done with canned tuna, as well! The great thing about this recipe is that by poaching the fish in the tomato sauce, it virtually disappears and kids won’t even know the fish is in there. (Note, in the photo, there was additional fish added to the top of the dish to show it was a fish pasta.)

I get all of my seafood from our neighborhood fish market, where I know the seafood is fresh and they have a sustainable sourcing policy. We’ve gotten to know the guys at the seafood counter, where we can ask questions and get tips on how to cook fish.

 

**In place of rigatoni, you can use chickpea pasta, Bionaturae gluten free pasta or quinoa pasta.

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