Deviled Fish and Pasta
Lean poached fish and a low-fat yogurt sauce make this a delicious pasta recipe for those who want to lighten up their meals.
Prep Time:
30 mins
Total Time:
45 mins
Servings:
Makes 4 main-dish servings.
Ingredients
-
12 ounces fresh or frozen cod, orange roughy, or flounder fillets
-
1-1/2 cups dry white wine or chicken broth
-
1 cup packaged dried small shell macaroni
-
1 8-ounce carton plain low-fat yogurt
-
1 stalk celery, thinly sliced (1/2 cup)
-
1 tablespoon Worcestershire sauce
-
2 teaspoons Dijon-style mustard
-
1/4 teaspoon salt
-
Dash ground red pepper
-
1/4 cup grated Parmesan or Romano cheese
-
2 tablespoons fine dry bread crumbs
-
1 tablespoon snipped chives
-
1 tablespoon margarine or butter, melted
-
Paprika
-
Fresh chives
Directions
1.
Thaw fish, if frozen. Measure thickness of fish fillets.
2.
In a large skillet bring wine or broth to boiling. Add fish. Return to boiling; reduce heat. Cover and simmer until fish just begins to flake when tested with a fork (allow 4 to 6 minutes per 1/2-inch thickness of fish). Drain fish; discarding liquid. Cut fish into bite-size pieces.
3.
Meanwhile, cook pasta according to package directions. Drain pasta; rinse with cold water. Drain again.
4.
In a large mixing bowl stir together yogurt, celery, Worcestershire sauce, mustard, salt, and red pepper. Add fish and pasta. Toss gently to coat. Spoon pasta mixture into four au gratin dishes.
5.
Toss together Parmesan or Romano cheese, bread crumbs, 1 tablespoon chives, and margarine or butter. Sprinkle crumb mixture over pasta mixture. Sprinkle with paprika.
6.
Bake in a 400 degree F oven about 15 minutes or until heated through and crumbs are golden. If desired, garnish with additional chives. Makes 4 main-dish servings.
Nutrition information
Calories 344, Total Fat 7 g, Saturated Fat 3 g, Cholesterol 42 mg, Sodium 507 mg, Carbohydrate 30 g, Protein 24 g.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Old-Fashioned Chicken & Dumplings
Our revision of creamy chicken and dumplings uses whole-wheat flour for the dumplings and adds lots of vegetables to the filling. The delicious, satisfying results are packed with beneficial nutrients and dietary fiber, and because we don't use canned soup for the sauce, sodium levels are drastically reduced. To go even lighter, try the recipe with boneless, skinless chicken breasts.
See RecipeMore Great Recipe Ideas from Better Homes and Gardens
