Healthy Recipe: Creamy Tilapia and Roasted Vegetable Pasta

With my travels recently, I haven’t been cooking much. But with the upcoming move to Philly, I wanted to clean out my freezer and pantry, so decided to make myself a healthy carb recipe since I have a long run tomorrow.

Creamy Tilapia & Roasted Vegetable Pasta
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Serves 1 as a meal
Calories: 440
Fat: 7.0
Carbs: 56.3
Protein: 33.1

1 cup broccoli flowerets (fresh or frozen)
1 cup chopped green beans (fresh or frozen)
Sprinkle of cinnamon
Mrs. Dash Herb & Garlic
Salt & Pepper
1 cup dry brown rice rotini (or other whole grain pasta)
4 oz filet tilapia
1 tbsp minced garlic
8-10 grape tomatoes, sliced
2 tbsp pecorino Romano
1/8 cup organic honey mustard (I use 365 Organic brand)

1) Heat oven to 400 degrees. Coat baking pan with cooking spray, add broccoli & green beans, sprinkle with cinnamon, Mrs. Dash, salt & pepper. Put into the oven and cook until browned.
2) Bring water with salt to a boil. Add pasta.
3) Coat sauté pan with cooking spray, add minced garlic and tilapia. Sprinkle with Mrs. Dash, salt & pepper. Cook 2-3 minutes on each side, or until fish flakes apart easily with a fork.
4) Drain all but a small amount of pasta water. Add veggies and fish to the pasta. Add mustard, cheese and tomatoes, and mix together. Serve and enjoy!

Share your thoughts!

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s