Tilapia Pasta

6 servings
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  • 12 ounces fresh or frozen tilapia fillets
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 8 ounces dried whole wheat linguine
  • 2 tablespoons olive oil, divided
  • 1 cup finely chopped onion (1 large)
  • 1 cup chopped fennel (1 medium)
  • 3 cloves garlic, minced
  • 1 tablespoon capers
  • 1 teaspoon dried Italian seasoning
  • 1 14.5-ounce can diced tomatoes, undrained
  • 1 8-ounce can tomato sauce
  • 1 tablespoon snipped fresh Italian parsley


  1. Thaw fish, if frozen. Rinse and pat with paper towels until very dry. Sprinkle with salt and pepper.
  2. Cook pasta according to package directions. Drain, reserving 1/4 cup of the cooking water.
  3. Heat 1 tablespoon of oil in an extra large skillet over medium-high heat. Add fish; cook about 6 minutes or until fish begins to flake when tested with a fork, turning once. Remove fish from skillet.
  4. Add the remaining 1 tablespoon of oil to the skillet. Add onion and fennel; cook about 5 minutes or until tender; stirring occasionally. Stir in garlic, capers and Italian seasoning; cook and stir for about one minute. Add tomatoes, tomato sauce and reserved pasta water. Bring to a boil. Reduce heat and boil gently, uncovered, for about 8 minutes, stirring occasionally. Remove from heat.
  5. Stir in cooked pasta and fish, stirring to break up fish slightly. Sprinkle with parsley.