Keep a close eye on the fish as it cooks, making sure not to turn it in the pan. This way, the fillets won't break up while you're transferring them from the skillet to the serving platter.Up your fiber intake with whole-wheat spaghetti. This meal is filled with omega-3 fatty acids, which are great for heart health.


Credit: Rita Maas

Recipe Summary test

Serves 4


Ingredient Checklist


Instructions Checklist
  • Heat oil in a large nonstick skillet over medium-high heat. Add the garlic, and sauté for 1 minute, or until browned. Reduce the heat to medium. Add the onion, and sauté for 2 minutes. Add the tomatoes, 1 teaspoon salt, crushed red pepper, and black pepper. Cook 8 minutes (partially mash the tomatoes with a fork after 5 minutes). Pour in the wine and 1 cup water, and bring to a boil. Reduce the heat to a low simmer. Place the fillets, skin sides up, on top of the tomato mixture. Cover and cook 15 minutes, or just until the fish is opaque and cooked through (do not turn or break up the fillets).

  • While the fish is cooking, bring a pot of water to a boil. Add 1 teaspoon salt and spaghetti. Return water to a boil, and cook the pasta 5 minutes, or until al dente. Drain.

  • Remove the fish from the skillet with a slotted spatula, and transfer to a warm platter. Cover and keep warm. Bring the tomato mixture to a boil. Add spaghetti, and cook 5 minutes. Divide the mixture evenly among 4 pasta bowls, and top each portion with a fillet. Sprinkle each serving with parsley, and garnish with a lemon wedge.

Nutrition Facts

541 calories; fat 10g; saturated fat 2g; mono fat 6g; poly fat 2g; protein 44g; carbohydrates 56g; fiber 5g; cholesterol 63mg; iron 4mg; sodium 700mg; calcium 99mg.