Healthy Tilapia with Pasta Recipe

If you ask me, tilapia with pasta is one of those no-fail dinner combinations.

This Italian-American inspired dish makes a quick weeknight meal that’s both filling and fresh. Flaky white fish and al dente pasta come together with a light lemony sauce that’s dotted with fresh herbs.

It’s made with pan-seared tilapia fillets seasoned with classic Italian spices and served over your favorite pasta shape. A sprinkle of parmesan cheese and a handful of fresh parsley bring the whole dish to life.

It’s a family-friendly meal that’s easy on the budget, perfect for those busy evenings when you want something tasty but straightforward.

What Kind of Tilapia Should I Use?

When shopping for tilapia, you’ll likely find both farm-raised and wild-caught options at your local market. Farm-raised tilapia is more common and usually less expensive, while wild-caught tends to have a slightly more pronounced flavor. For this pasta dish, either type will work well since the fish will be complemented by the rich tomato sauce. Look for fillets that are firm and translucent, without any strong fishy smell – they should have a mild, clean scent. If you’re buying frozen tilapia, which is totally fine for this recipe, make sure to thaw it completely in the refrigerator overnight and pat it dry with paper towels before cooking to help it brown nicely in the pan.

Options for Substitutions

This pasta dish is pretty adaptable and you can make several swaps based on what you have in your kitchen:

• Tilapia: Not a fan of tilapia or can’t find it? Any mild white fish works great here – try cod, halibut, or even sole. Just keep in mind that thicker fish fillets might need an extra minute or two of cooking time.
• San Marzano tomatoes: While San Marzano tomatoes give the best flavor, regular canned whole tomatoes will work too. Just make sure to crush them by hand the same way.
• White wine: No wine? Use chicken broth or vegetable stock instead. You can add a splash of lemon juice (about 1 tablespoon) to make up for the acidity you’d get from the wine.
• Bucatini pasta: Any long pasta will work here – try spaghetti, linguine, or fettuccine. The sauce will cling just as well to these alternatives.
• Shallot: If you don’t have shallots, use about 1/4 cup of finely diced red or yellow onion instead.
• Fresh basil: In a pinch, you can use dried basil (about 2-3 teaspoons), but add it earlier in the cooking process. Fresh parsley makes a good last-minute garnish alternative.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking tilapia with pasta is overcooking the fish – since tilapia is quite delicate, it only needs 3-4 minutes per side until it’s flaky and done, so add it to your sauce near the end of cooking to keep it tender. Another common mistake is not patting the fish dry before cooking, which prevents proper browning and can make your sauce watery – take a moment to thoroughly dry the fillets with paper towels and season them just before they hit the pan. When it comes to the pasta, don’t rinse it after cooking as this removes the starch that helps the sauce stick; instead, reserve a cup of pasta water before draining, which can be used to thin out the sauce if needed. For the best flavor development, make sure to let your tomato sauce simmer for at least 20-25 minutes before adding the fish, allowing the wine to cook off and the tomatoes to break down properly.

What to Serve With Tilapia and Pasta?

This Italian-inspired fish and pasta dish calls for some simple but tasty sides to round out your meal. A fresh arugula salad with lemon dressing and shaved parmesan makes a perfect light starter that won’t overshadow the main course. Since the dish already has plenty of tomatoes and basil, try some roasted vegetables like zucchini, Brussels sprouts, or broccoli to add different flavors and textures to your plate. And don’t forget a piece of crusty Italian bread or garlic bread to soak up all that delicious sauce – it’s pretty much required when you’ve got a saucy pasta dish like this one!

Storage Instructions

Keep Fresh: This tasty tilapia pasta dish will stay good in the fridge for up to 3 days when stored in an airtight container. The pasta might absorb some of the sauce over time, but that just means the flavors will continue to develop!

Prep Ahead: If you want to get ahead on your meal prep, you can make the tomato sauce up to 2 days in advance. Just store it separately from the pasta and fish, then combine everything when you’re ready to serve. This way, your pasta won’t get too soft and the fish will stay perfectly cooked.

Warm Up: To bring this dish back to life, warm it gently in a pan over medium-low heat, adding a splash of water or wine if needed to loosen up the sauce. You can also use the microwave – just heat in 30-second intervals, stirring in between, until it’s heated through. The gentle approach helps keep the fish from getting tough.

Preparation Time	10-15 minutes
Cooking Time	25-30 minutes
Total Time	35-45 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 90-100 g
• Fat: 50-60 g
• Carbohydrates: 130-140 g

Ingredients

• 1 pound tilapia fillets, cut into small pieces
• 2 tablespoons extra-virgin olive oil, split
• 2 teaspoons minced garlic, divided
• ½ to 1 teaspoon crushed red pepper, divided
• 1 shallot, finely diced
• ½ cup dry white wine
• ½ cup water
• 15 ounces diced tomatoes, canned
• 28 ounces san marzano tomatoes, crushed by hand
• ½ cup fresh basil, chopped and divided
• 10 ounces bucatini pasta, cooked until just tender
• Salt, to taste

Step 1: Marinate the Tilapia

Place the tilapia in a medium bowl.

Add 1 tablespoon olive oil, 1 teaspoon minced garlic, and ¼-½ teaspoon red pepper flakes, adjusting to your desired spice level.

Toss to coat the tilapia thoroughly.

Cover the bowl and refrigerate while you prepare the sauce.

Step 2: Prepare the Aromatics

In a large dutch oven, heat the remaining 1 tablespoon of olive oil over medium heat.

Add the chopped shallot, 1 teaspoon minced garlic, and another ¼-½ teaspoon of red pepper flakes, depending on your spice preference.

Cook, stirring frequently, until the shallot and garlic are softened and fragrant.

Step 3: Create the Tomato Sauce

Add the wine to the dutch oven and let it simmer for about 3 minutes, or until the liquid is reduced by half.

Next, incorporate the diced tomatoes, crushed San Marzano tomatoes, ¼ cup of basil, and ½ cup of water into the pot.

Stir until well combined and bring the mixture to a boil.

Allow the sauce to cook until it thickens slightly, stirring occasionally, for about 15 minutes.

Step 4: Cook the Tilapia in the Sauce

Remove the marinated tilapia from the refrigerator and add it to the dutch oven with the tomato sauce.

Simmer gently, stirring carefully, until the tilapia is cooked through, which should take about 3 minutes.

Season the sauce to taste with salt.

Step 5: Combine with Pasta and Serve

Add the cooked pasta and an additional ¼ cup of basil to the pan.

Toss everything together to coat the pasta with the flavorful sauce.

Divide the pasta and tilapia mixture among serving bowls, topping each with more basil.

Serve with additional crushed red pepper on the side if desired for extra spice.