RecipeWhole Wheat Penne with Sea Bass and Pea Sauce
- Calories: 359
- Protein: 18g
- Total Fat: 9g
- Saturated Fat: 1g
- Cholesterol: 17mg
- Total Carbohydrate: 51g
- Dietary Fiber: 8g
- Sodium: 520mg
This meal tastes as decadent as it sounds…but it is low in calories and simple to prepare. If you prefer, substitute shrimp or wild salmon for the sea bass.
- Prep time
- Total Time
- 1 package pasta, whole-wheat, rigatoni or penne 16 ounces (or other preferred shape)
- 4 tablespoons extra-virgin olive oil
- 1/2 medium onion, chopped
- 2 cups peas, fresh or thawed
- 2 cups vegetable broth, low-sodium
- Kosher salt
- black ground pepper
- 3/4 pound sea bass steak, cut into ½” cubes
- 4 tomatoes, plum peeled, seeded, and diced
- 1 teaspoon parsley, fresh chopped
Cook the pasta in a large pot of boiling water 8 minutes, until al dente. Drain and keep warm.
Meanwhile, in a saucepan, heat 1 tablespoon oil over medium-low heat. Add the onion and cook about 3 minutes, until softened. Add the peas and broth, and bring the mixture to boil. Simmer for 5 minutes. Working in two batches, transfer the broth mixture to a blender or food processor, and puree. Return to the saucepan, and season with salt and pepper to taste, and keep warm over very low heat.
Heat the remaining 3 tablespoons oil in a large skillet over moderate heat. Add the sea bass and cook, stirring, 2 minutes, until almost cooked through. With a slotted spoon, transfer sea bass to a bowl. Add the tomatoes to the skillet and cook for 5 minutes. Return the sea bass to the skillet, and season with salt and pepper to taste. Add the cooked pasta and toss to coat.
To serve, ladle some of the warm pea sauce into each serving dish and mound some of the sea bass and pasta on top. Garnish with parsley.