Swordfish Pasta Stir Fry


Try this swordfish pasta stir fry for a new dinner idea.

Made with penne noodles, fish and other ingredients, you can stir together a tasty and healthy dinner for the whole family. You can add more veggies or change them to your favorites without changing the Weight Watchers points.

The seasoning from the minced garlic and ginger really add flavor to this fish recipe.

swordfish pasta stir fry


Swordfish Pasta Stir Fry

This swordfish pasta stir fry recipe is full of flavor. It's higher in calories and WW points than some, but it will fill you up with the pasta, veggies and swordfish.

This works well with just about any fish, so if swordfish is not readily available, try cod, halibut or your favorite. The health benefits of fish are plenty, so be sure to add this to your weekly menu.

Below are the list of ingredients, directions, recipe nutrition information and Weight Watchers points.

Recipe Type:

Fish, Main Dish, Pasta

Degree of Difficulty:

Moderately difficult

Ingredients

  • 1/2 package Penne noodles, uncooked (about 2 1/2 cups dry)
  • 1 Tbs cornstarch
  • 2 8-oz. bottles clam juice, divided
  • 2 Tbs vegetable oil
  • 12 oz swordfish, cut into thin strips
  • 3 Tbs minced fresh ginger root
  • 5 cloves garlic, minced
  • 8 oz sugar snap peas, trimmed
  • 3 cups cherry tomatoes, cut in half
  • 3 Tbs low-sodium soy sauce
  • Freshly ground black pepper to taste

Directions

  1. Prepare pasta according to package directions.
  2. While Pasta is cooking, whisk together the cornstarch and 2 tablespoons of the clam juice in a small bowl.
  3. Add vegetable oil to a non-stick wok or large skillet.
  4. Add swordfish and stir-fry over high heat until opaque and cooked through.
  5. Remove and set aside.
  6. Add the peas, ginger and garlic to the skillet and stir-fry for 1 minute.
  7. Stir in the cornstarch mixture and the remaining clam juice. Simmer for 2 minutes.
  8. When pasta is done, drain well.
  9. Toss pasta with swordfish mixture.
  10. Toss in tomatoes and soy sauce and stir gently until hot.
  11. Season with pepper to taste and serve.

Cooking Times

Prep Time: 10 minutes Cooking Time: 15 minutes

Nutrition Facts

Nutrition facts shown below for the swordfish pasta stir fry are per serving. The number of serving is noted in the header section below. The serving size is the first item noted on the nutrition facts table.


Nutrition Per Serving

Number of Servings: 4
Serving Size 1 plate
Calories 588
Total Fat 14.5g
      Sat Fat 2.2g
Cholesterol 66.3mg
Sodium 934.0mg
Total Carbohydrates 79.1g
      Fiber 6.0g
      Sugar 6.6g
Protein 32.9g

Weight Watchers Points

FreeStyle
SmartPoints:
9 pts
SmartPoints
Non-FreeStyle:
15 pts
Points
Plus:
14 pts
Original
Points:
11 pts

The swordfish, clam juice and veggies are not included in the calculation of the FreeStyle SmartPoints. All other points do not include the vegetables.

Tips

This recipe states that it serves 4 but we had leftovers (with 3 big eaters). My guess is it will serve about five to six people depending on their appetite.

You can use any large pasta noodle for this recipe like Mostaccioli, or other medium pasta shape.



See what DoveMed has to say about the health benefits of swordfish.




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