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Pasta with Fish, Lemon and Capers

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whole wheat pasta
A healthy choice is seafood and pasta like the featured recipe Pasta with Fish, Lemon and Capers. Transitioning to a healthier lifestyle can be hard, especially when it comes to food. You have to look out for bad fats, funky chemicals added for ‘flavor’ and harmful hormones and antibiotics sneaking their way into our food supply. With misleading food labels like “all natural,” “made with whole grains,” “0g Trans fats” and “rich in fiber” — just to name a few — it’s no wonder people struggle to find a healthier diet.

So, you love pasta!. You’d never make it on a low-carb diet, but there are certainly other ways to lighten and make your meals more healthy. Believe it or not, given the right ingredients, pasta can be healthy, too. It’s all about limiting the fattening and high sodium sauces in favor of healthier alternatives.

Pasta won’t make you fat, eating too many calories will. And since one 2 oz serving weighs in at only 210 calories, you can enjoy a pasta dinner without worrying about your waistline.

To keep it healthy, you’ll need to keep it whole wheat or whole grain. When you choose whole-wheat pasta instead of regular to make the pasta recipes below, you’ll get more than twice as much fiber per serving. Almost every major brand of pasta at the supermarket offers a whole-wheat or whole-grain option. Plus, whole-wheat and whole-grain pasta have a nutty flavor and a pleasant chewy texture that I have grown to prefer over white flour pasta. Whole grains also tend to have a lower glycemic index, which means they don’t spike insulin levels. Also, the longer you cook pasta, the higher the glycemic index, so only cook pasta to the al dente stage.

Whole-grain pastas from whole wheat are increasingly easy to find on grocery shelves and in restaurants. According to Mintel’s Global New Products Database, 48 more new whole-grain pastas are now on store shelves since 2005. And because many product labels boast “wheat” or “grain” content, it’s helpful that the Whole Grains Council in Boston, Massachusetts, has introduced a food packaging stamp, easing buyers’ confusion about which foods have whole grains. The stamp indicates whether the product is a Good Source (which offers a half-serving of whole grain per portion), an Excellent Source (a full serving of whole grain), or 100% Whole Grain/Excellent Source (a full serving with no refined grains). Still, the stamp system is voluntary, so as an alternative, look for whole grain to be first on the product’s ingredient list.
Seafood and pasta are a great match and healthy seafood pasta recipes offer plenty of choices.

fish-lemon-capers

Pasta with Fish, Lemon and Capers (serves 6)

Ingredients

1 ½ pounds swordfish steaks or scallops or fish of choice
2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons olive oil, divided
1 cup chopped onions
6 cloves garlic, sliced thickly
3 tablespoons capers, drained
2 tablespoons chopped fresh Italian parsley
1/4 teaspoon red pepper flakes
1/2 cup white wine
Zest of one lemon, grated
2 cups clam juice
1/2 cup tomato sauce
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon sugar
1/4 cup freshly squeezed lemon juice
1 lb. whole wheat spaghetti, linguine or Spaghettini
1/3 cup fresh basil leaves, torn into pieces

Cooking Instructions Pasta with fish, lemon and capers
– Bring a large pot of salted water to a boil.
– Trim and discard the skin and any very dark red meat from the swordfish. Cut the fish into ½” dice. Toss the swordfish with the flour, salt and pepper.
– Heat 1 tablespoon of the olive oil in a large saute pan over medium-high heat until the oil sizzles. Cook half of the coated swordfish pieces until golden brown on all sides, about 2 minutes. Remove the browned fish with a slotted spoon and set aside. Repeat with 1 tablespoon olive oil, if needed, and the remaining fish.
– Reduce the heat to medium-low. In the same pan cook the garlic, onion, red pepper flakes, capers, parsley and lemon zest slowly in the remaining olive oil until the onions are golden and tender, about 5-6 minutes. Pour on the white wine and stir gently to dislodge any of the brown bits remaining in the bottom of the pan. Reduce the wine by one half.
– Add the clam juice, tomato sauce, sugar, salt and pepper. Bring the sauce to a boil and simmer for 8-10 minutes until slightly thickened. Add the swordfish, any accumulated juices and the lemon juice to the sauce and warm through, 2 minutes.
– While the sauce is simmering cook the pasta according to the directions on the package, drain and return to the pot. Pour the sauce over the pasta and simmer over low heat stirring constantly until the pasta is well coated, about 2 minutes.

Turn the pasta out onto a warm serving dish and sprinkle with the basil.
More Recipes from JovinacooksItalian.com – click here

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