How To: Quickie Meal – Spicy Tilapia Linguine


Yesterday I ran the Goodlife Fitness Toronto half marathon.

I really had no big aspirations for this race. It was my first post-baby race and I really was just happy to be able to run it. Running down Yonge St. I felt amazing (although today my quads feel not so amazing). And I think I owe this amazing run to this amazing pasta.



While this pasta is the perfect pre-race meal, it also makes a perfect post-work meal too. While the pasta is boiling and the tilapia is marinating, you have enough time to prep the vegetables and cook your sauce. I used a fresh whole wheat linguine, but feel free to use the pasta of your choice.


IMG_3103The tilapia cooks directly in the sauce, which adds a really nice flavour to the entire dish. The addition of salty capers and bright parsley and basil at the end also give it a fresh touch.

IMG_3105 As evident by the picture above, we may have made a wee bit too much pasta for two – so I can tell you first hand that this dish reheats perfectly for lunch or dinner the next day.


You don’t need to run a half marathon to enjoy good pasta. And your welcome for solving your Monday night dinner dilemma.


Spicy Tilapia Linguine

Serves 4
Meal type Main Dish
Website Adapted from The Food Network


  • 1/2 Pound whole wheat linguine
  • 1/2 onion (finely chopped)
  • 1 red pepper (chopped)
  • 2 zucchini (chopped)
  • 3 celery stalks (chopped)
  • 3 Cloves garlic (minced)
  • 1/2 Tsp red pepper flakes
  • 3 Large tilapia fillets
  • 1 Tbsp + 1 tsp olive oil
  • 1/2 cup white wine
  • 1/2 cup water
  • 1 28 oz can whole tomatoes
  • 1/2 cup basil (chopped)
  • 1/2 cup parsley (chopped)
  • 1 Tbsp capers (chopped)
  • salt and pepper (to taste)


This spicy tilapia tomato sauce would be great on your favourite pasta shape. If you like things extra spicy, increase the red pepper flakes to 3/4-1 tsp.


1. In a small bowl mix together 1 tbsp olive oil, 1/4 tsp red pepper flakes, and 1 clove of minced garlic. Cut tilapia into chunks and add to bowl, mixing to coat. Place in the fridge while you get the rest of your ingredients together. (or do this in the morning).
2. Heat a large non stick skillet over medium high heat and add 1 tsp olive oil. Sauté onion, zucchini, red pepper, and celery until tender, about 5 minutes. Add remaining 2 cloves of minced garlic and 1/4 tsp red pepper flakes and cook for another 5 minutes.
3. Add wine and cook for about 5 minutes, or until wine is reduced by half.
4. Add half of the basil, tomatoes, and water and bring to a boil. Cook until the mixture has thickened, about 15 minutes.
5. Add tilapia chunks and cook, stirring the sauce, for about 5 minutes, or until tilapia is cooked through.
6. Add cooked pasta, capers, parsley and remaining basil and stir to combine and pasta is heated through.



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