Grilled Tilapia Broccoli Penne
Contributed by: NewsUSA
Boost Your Health With Fish
(NewsUSA) - There may be plenty of fish in the sea, but you could probably use a few more on your plate. Seafood -- like shrimp, tilapia, and salmon -- is brimming with nutrients. What really sets seafood apart from other healthy foods is that it's a natural source of healthy omega-3 fatty acids.
"Fish has become a go-to food for a real health boost," says Aviva Goldfarb, author and founder of "The Six O'Clock Scramble," an online weekly menu planner and cookbook. "It's a lean protein and a great way to get a dose of omega-3. Since our bodies cannot make omega-3, it's important to regularly include them in our diets."
Studies show that a diet containing omega-3s may decrease the risk of certain cancers, decrease blood pressure, reduce Alzheimer's symptoms, improve arthritis and joint pain, and promote heart health.
"A lot of people are intimidated when it comes to preparing fish, but by keeping the ingredients simple and flavorful, you can prepare a healthy, delicious dish in minutes," says Goldfarb.
Experts, including the American Heart Association, recommend consuming at least two servings of seafood a week. Not sure where to start? Try this easy, delicious recipe for Grilled Tilapia Broccoli Penne, which packs a huge super-nutrient punch in one meal.
The fillets add an authentic, flame-grilled taste, no grilling required. For more ideas and recipes, visit www.gortons.com.
Ingredients:
- 2 Gorton's Signature Grilled Tilapia Fillets
- 4 ounces whole wheat penne pasta
- 2 tablespoons vegetable or olive oil
- 1 small onion, thinly sliced
- 2 garlic cloves, minced
- 2 cups broccoli florets
- 2 tablespoons butter or margarine
- 2 tablespoons Parmesan cheese, grated
- 1 teaspoon red pepper flakes, crushed
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Directions:
Prepare Gorton's Signature Grilled Tilapia Fillets and pasta according to package instructions, and cut each fillet into four pieces.
Heat oil in a large non-stick skillet over medium heat for two minutes and saute onion and garlic five minutes, add broccoli, saute seven minutes, add pasta and remove from heat.
Combine remaining ingredients with broccoli mixture, arrange fish pieces over pasta and serve.
Serving Size: Makes 2 Servings
