Healthy Recipe: Creamy Tilapia and Roasted Vegetable Pasta

With my travels recently, I haven’t been cooking much. But with the upcoming move to Philly, I wanted to clean out my freezer and pantry, so decided to make myself a healthy carb recipe since I have a long run tomorrow.

Creamy Tilapia & Roasted Vegetable Pasta
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Serves 1 as a meal
Calories: 440
Fat: 7.0
Carbs: 56.3
Protein: 33.1


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1 cup broccoli flowerets (fresh or frozen)
1 cup chopped green beans (fresh or frozen)
Sprinkle of cinnamon
Mrs. Dash Herb & Garlic
Salt & Pepper
1 cup dry brown rice rotini (or other whole grain pasta)
4 oz filet tilapia
1 tbsp minced garlic
8-10 grape tomatoes, sliced
2 tbsp pecorino Romano
1/8 cup organic honey mustard (I use 365 Organic brand)

1) Heat oven to 400 degrees. Coat baking pan with cooking spray, add broccoli & green beans, sprinkle with cinnamon, Mrs. Dash, salt & pepper. Put into the oven and cook until browned.
2) Bring water with salt to a boil. Add pasta.
3) Coat sauté pan with cooking spray, add minced garlic and tilapia. Sprinkle with Mrs. Dash, salt & pepper. Cook 2-3 minutes on each side, or until fish flakes apart easily with a fork.
4) Drain all but a small amount of pasta water. Add veggies and fish to the pasta. Add mustard, cheese and tomatoes, and mix together. Serve and enjoy!

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