Farfalle with redfish , broccoli & kale in a butter lemon garlic & capers sauce – super quick to make, light, delicious & full of good nutrients
I know that many are hesitant to eat pasta, because “carbs are ”, however, on occasion, if you are not gluten intolerant, and if you choose a high quality pasta, go ahead & enjoy it! I used a durum wheat organic pasta. Some of the nutritional benefits of durum wheat:
– high in fiber
– high in folate
– low glycemic index
– rich in protein
– higher in lutein
– iron rich (better absorbed by your body when combined with Vitamin C rich foods such as broccoli, kale & citrus)
Recipe:
Ingredients: farfalle durum wheat pasta, redfish/red drum fish , 1/3 medium white onion , 6 cloves garlic , broccoli , kale , capers, butter , 1 lemon , fresh rosemary , Parmesan , salt , cracked black pepper, zesty citrus herb seasoning & 1 tbsp of olive oil (for the pasta).
Start by cooking the pasta since that will take the longest.
Chop up the onion, garlic, kale & rosemary. Cut/separate the broccoli head into smaller florets. Rinse the fish filet, pat dry, season both sides well & cut into approx. 1” pieces.
Over medium heat, heat up pan, add butter & sauté first the onion, then add the garlic. Once fragrant & onion translucent, add the fish. Once you flip over fish pieces, add the broccoli, capers & rosemary, squeeze the juice of 1/2 the lemon, and lower heat. Sauté for approx. 1 minute & add the kale. Cover & cook approx. 1-2 minutes until kale starts wilting. Add the juice of the remaining 1/2 lemon, a little more butter (to taste), season with salt & pepper, and take off heat.
Serve over the farfalle with some shaved Parmesan. Enjoy!
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