Fishy Sauce Pasta

Looking to add some cheap lean protein into your diet? Try adding white fish to your pasta sauce for an easy healthy lunch/dinner/4am fix. The cool thing about white fish is the lack of "fishy" taste so depending on what you want to add it to it can have as much or as little flavor as you like. Either way I personally find it less scary than adding tofu to a dish for extra protein.

Ingredients:
-Lil bit-o-olive oil(about 3 tablespoons)
-1 fillet of white fish(tilapia, sole, halibut, whatevers cheap)
-1/4 cup chopped onions or shallots
-2 cloves of garlic(chopped)
-1/2 cup of pasta
-1/2 cup tomato pasta sauce(Prego, Clasico, dollar brand-o)



1. Get the water boiling, this should take the longest so start it up first.
2. While the water gets hot chop up your onions(I used shallot) and garlic and get them in a hot skillet with about 3 tablespoons of olive oil. Make sure they don't burn but get squishy and aromatic. Your kitchen should smell like these two flavors.
3. Water boiling? Pop the pasta in, let it boil until it is as soft as you like it. I used whole grain wheat penne.
4. Cut your fillet up into about 2 or 3 inch wide chunks and place them in the pan with the onion and garlic. I used Dover Sole, there are different soles but this one was fresh in the seafood counter and cost me about $3.50.
5. After about a minute or two flip the fish and pour sauce on top. Do NOT stir, this will break up the fish and the point is to have nice chunks of fish in the sauce, not to have tuna casserole. Turn down to low heat. If you have a lid, cover it for about 3 minutes while the sauce gets hot and the fish simmers and finishes.


6. Drain pasta and place in dish for consuming.
7. When your fish is a little tough and flaky its safe to eat. If it is totally disintegrating you over cooked it. Still save to eat but not as pleasing. Gently pour your fishy sauce on top of your pasta and chow down.

Spices!
If you know your spice cabinet well this might be a yummy chance to throw in some paprika, Cajun seasoning, Italian seasoning, whatever your taste buds are craving. White fish is really great at absorbing the flavors but don't overdo it. Still have to let the flavors of the sauce work with the flavors you add.

Wine???
For the 21 and older folk you could use a splash of white wine in the pan with the fish before adding the sauce in. Let it cook off a little bit before adding the sauce or you may have a pretty potent lunch.