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Swordfish Pasta Stir Fry Recipe

Healthy Fish Recipes

swordfish and pasta stir fry recipe
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.

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

Recipe Heading

This fish 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.

Recipe Type

Fish, Main Dish, Pasta

Degree of Difficulty

Moderately difficult

Ingredients

  • 1 lb Penne noodles, uncooked
  • 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.


Nutrition Facts for Swordfish Pasta Stir Fry Recipe

Nutrition facts shown below 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 n/a
Calories 714
Total Fat 14.4g
      Sat Fat 2.2g
Cholesterol 66.3mg
Sodium 715.3mg
Total Carbohydrates 104.3g
      Fiber 7.3g
      Sugar 4.6g
Protein 38g



Weight Watchers Points

Orig. WW Pts: 15
Points Plus: 18

Note: All ingredients, including the vegetables, are included in the points plus calculation.

Tips

This recipe states that it serves 4 but we had leftovers (with 3 big eaters). My guess is it will serve 6.

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

Source

Source: National Pasta Association

Web Page: http://www.ilovepasta.org/recipes.html

Copyright: Copyright © 2007 National Pasta Association







Try some healthy dessert to go with this swordfish pasta stir fry.

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