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Healthy Lemon Garlic Redfish Pasta

535kcal
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Prep 15 minutes
Cook 20 minutes
Total 35 minutes
A light, nutritious healthy redfish pasta recipe with whole grains, fresh vegetables, and zesty flavors.
Servings 4
Course Dinner
Cuisine American

Ingredients

  • 12 oz whole wheat spaghetti – Adds fiber and nutrients over regular pasta for better digestion.
  • 4 6 oz each redfish fillets, skin-on or skinless – The star! Lean, flaky, and rich in omega-3s.
  • 3 tbsp olive oil – Healthy fat for searing and sautéing.
  • 4 cloves garlic minced – Brings aromatic depth.
  • 2 cups cherry tomatoes halved – Burst with sweetness and vitamin C.
  • 4 cups fresh baby spinach – Packs iron vitamins, and wilts beautifully.
  • Juice and zest of 1 large lemon – Brightens everything with fresh citrus.
  • Salt and black pepper to taste – Essential seasoning.
  • Fresh parsley or basil chopped (for garnish) – Adds freshness.
  • Optional: Red pepper flakes – For a subtle kick.

Equipment

Method

  1. Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package directions until al dente (usually 8-10 minutes). Drain and set aside, reserving ½ cup pasta water.
  2. While pasta cooks, pat the redfish fillets dry and season both sides generously with salt and pepper.
  3. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the redfish fillets and sear for 3-4 minutes per side until golden and cooked through (internal temp 145°F). Remove to a plate and tent with foil.
  4. In the same skillet, add remaining 1 tbsp olive oil. Sauté minced garlic for 30 seconds until fragrant.
  5. Add cherry tomatoes and cook 2-3 minutes until they start to burst.
  6. Toss in spinach and cook until just wilted, about 1 minute.
  7. Add lemon juice, zest, and a splash of reserved pasta water. Season with salt, pepper, and optional red pepper flakes.
  8. Add cooked pasta to the skillet and toss everything together. If needed, add more pasta water for sauce consistency.
  9. Slice or flake the redfish and gently mix in or serve atop the pasta.
  10. Garnish with fresh herbs and serve immediately.

Nutrition

Serving1ServingCalories535kcalCarbohydrates58gProtein42gFat16gSaturated Fat2.5gPolyunsaturated Fat3gMonounsaturated Fat8gCholesterol85mgSodium320mgPotassium950mgFiber9gSugar5gVitamin A3500IUVitamin C45mgCalcium120mgIron5mg

Notes

Storage Tips

Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently on the stove with a splash of water to loosen the sauce. Fish is best fresh, so avoid freezing if possible.

Extra Tips for the Best Healthy Redfish Pasta Recipe

  • Don't overcook the fish – it continues cooking off the heat.
  • Use fresh redfish when possible for the best flavor.
  • Add Parmesan if you want a cheesy twist (but keep it light for health!).

Variations of This Recipe

  • Add shrimp or scallops for a seafood medley.
  • Swap spinach for kale or arugula.
  • Make it creamy with a splash of Greek yogurt.
  • Use zucchini noodles for a low-carb version.

Make-Ahead Options

Cook the pasta and veggie sauce ahead, then sear the fish fresh just before serving.

What to Serve With Healthy Redfish Pasta

Pair with a simple green salad, garlic bread (whole grain), or roasted asparagus. A crisp white wine like Sauvignon Blanc complements perfectly.

Recipe FAQ

Q: Can I use frozen redfish? A: Yes! Thaw completely and pat dry before cooking.
Q: Is redfish healthy? A: Absolutely – it's low in calories, high in protein, and rich in omega-3s.
Q: What if I can't find redfish? A: Substitute snapper, cod, or tilapia.

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