Fish Pasta with Tomato Sauce Recipe

 Fish pasta with tomato sauce is a hearty yet light dish that combines tender fish with a rich, garlicky tomato base tossed with pasta. The sweetness of the tomatoes balances beautifully with the delicate fish, making it a comforting weeknight meal or an elegant dinner for guests.

1. Ingredients (serves 4):

1. 350 g (12 oz) pasta (spaghetti, linguine, or penne)

2. 400 g (14 oz) firm white fish fillets (cod, haddock, or tilapia), cut into chunks

3. 3 tbsp olive oil

4. 1 medium onion, finely chopped

5. 3 cloves garlic, minced

6. 1 can (400 g / 14 oz) crushed tomatoes

7. 2 tbsp tomato paste

8. ½ tsp red chili flakes (optional, for heat)

9. ½ cup dry white wine (optional, adds depth)

10. 1 tsp sugar (to balance acidity)

11. Salt and black pepper, to taste

12. 2 tbsp fresh parsley or basil, chopped

13. Grated Parmesan or Pecorino cheese, for serving

14. Lemon wedges, for serving

2. Cooking and Serving Details:

1. Servings: 4

2. Preparation time: 10 minutes

3. Cooking time: 25 minutes

4. Total time: 35 minutes

3. Method:

1. Cook Pasta: Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Drain, reserving ½ cup of pasta water.

2. Prepare Sauce Base: In a large pan, heat olive oil over medium heat. Add onion and cook until soft, about 5 minutes. Add garlic and chili flakes; sauté 1 minute.

3. Simmer Sauce: Stir in tomato paste, crushed tomatoes, white wine (if using), sugar, salt, and pepper. Simmer gently for 10–12 minutes, stirring occasionally, until sauce thickens.

4. Cook Fish: Add fish chunks into the sauce. Cover and cook 5–7 minutes until fish is opaque and flakes easily. Avoid stirring too much to keep pieces intact.

5. Combine Pasta & Sauce: Add drained pasta to the pan with sauce and fish. Toss gently, adding a splash of reserved pasta water if sauce is too thick.

6. Finish: Sprinkle with fresh parsley or basil. Serve immediately with Parmesan and lemon wedges on the side.

4. Serving Suggestions:

1. Pair with a crisp green salad and garlic bread.

2. Serve with a chilled glass of white wine like Pinot Grigio or Sauvignon Blanc.

3. Garnish with extra herbs for freshness.

5. Extra Tips:

1. Use firm fish so it holds shape in the sauce—avoid delicate varieties that break apart too easily.

2. For extra richness, stir in 2 tbsp cream or butter at the end.

3. Add olives or capers for a Mediterranean twist.

4. If making ahead, cook pasta and sauce separately, then combine just before serving.

6. Nutrition per serving (1 of 4):

1. Calories: ~410 kcal

2. Protein: 28 g

3. Carbohydrates: 52 g

4. Fat: 10 g

5. Fiber: 5 g

6. Sugar: 8 g