Easy tilapia tomato pasta

Prep time: 10 min | Cook time: 25 min | Makes: 6 servings (9 cups/2.25 L)

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Ingredients - Directions
Nutritional Information

Easy tilapia tomato pasta

Prep time: 10 min | Cook time: 25 min | Makes: 6 servings (9 cups/2.25 L)
Easy tilapia tomato pasta

The tilapia is somewhat disguised in this sauce, making for a great, family-friendly meal. You can use frozen fillets too – just thaw them fully in the refrigerator first.

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.

  • 2 tsp (10 mL) canola oil
  • 1 small onion, finely chopped
  • 4 cloves garlic, minced
  • 2 tbsp (25 mL) chopped fresh parsley
  • 2 tsp (10 mL) dried oregano
  • 1/4 tsp (1 mL) hot pepper flakes
  • 1 can (28 oz/796 mL) diced tomatoes
  • 2 tilapia fillets (about 1 lb/500 g)
  • 1/4 tsp (1 mL) freshly ground black pepper
  • 1 box (375 g) whole wheat penne pasta
  • Fresh parsley leaves for garnish (if desired)


  1. In a large non-stick skillet heat oil over medium heat and cook onion, garlic, parsley, oregano and hot pepper flakes for 5 minutes or until onion softens. Stir in tomatoes and bring to a simmer. Stir occasionally, for about 10 minutes or until sauce starts to thicken.
  2. Sprinkle tilapia with pepper and place into tomato sauce. Cover and cook, for about 8 minutes or until fish is opaque and flakes when tested with a fork. Break apart into large chunks in sauce.
  3. Meanwhile, in pot of boiling water, cook pasta for about 10 minutes or until tender but firm. Drain well and return to pot. Stir in tilapia sauce, coat pasta and serve. Sprinkle with fresh parsley if desired.

Skipjack tuna variation: Omit tilapia and use 2 cans (170 g each) of skipjack tuna in water, drained well.

Posted: December 2012

per serving

  • Calories: 331
  • Protein: 25 g
  • Total Fat: 4 g
    • Saturated Fat: 1 g
    • Cholesterol: 32 mg
  • Carbohydrate: 53 g
    • Fibre: 7 g
  • Sodium: 231 mg
  • Potassium: 581 mg

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Funding for this project has been provided by Agriculture and Agri-Food Canada through Growing Forward 2, a federal - provincial - territorial agreement.