Tuesday , 16 January 2018

Blackened Fish Pasta in a Spicy Creamy Garlic Sauce

Let me start this off with the preface that I love pasta.  But am I as in love with a relatively healthy kind of sauce like marinara?  Oh no, not me.  I’m a fan of the creamy, I know this can’t be good for me and it’s probably loaded with a ton of butter and cream and oh my gosh how delicious is this kind of girl.  *sigh*

So you can imagine when I’m at home making pasta I want that same creaminess and general tastiness without a tons of fat and calories.

Enter my recipe for Spicy Garlic Cream Sauce.  I’ve been making this for years and it’s one of the few recipes that I return to time and time again.  You can serve it with chicken, or make it meatless by bumping up the mushrooms and adding other veggies.  Or, you can go the route I took last night and use fish (or shrimp).

Highest compliment from my husband – “This is awesome!  I can’t even taste the fish in it.”

Now if you are a fish lover and want to actually be able to taste the fish, I’ll give you tips below in the recipe to enhance some of the flavor.

If you’ve got fish haters in your house like me, just follow the regular recipe as it stands.

Finally, if you’re not a spicy food fanatic you can easily cut the heat back.  Instead of using the blackening seasoning I’ve outlined below, use a mild Cajun seasoning on the fish itself and eliminate the Cajun seasoning from the sauce.

Also, this recipe can easily be doubled, tripled etc. to serve 4 or more people.

Blackened Fish Pasta in a Spicy Creamy Garlic Sauce

Prep Time: 10 minutes

Cook Time: 16 minutes

Serving Size: 2

Calories per serving: 358

Fat per serving: 9.4

Blackened Fish Pasta in a Spicy Creamy Garlic Sauce


  • 4 oz dry whole wheat fettucine or linguine (I actually used a tricolor vegetable pasta)
  • 2 Tbsp nonfat milk
  • 1 Tbsp cornstarch
  • 2 smaller tilapia fillets (get the smallest ones the fishmonger has)
  • ½ Tbsp blackening seasoning – if you like it really spicy use more, if you don’t like it spicy use 1 tsp of Cajun seasoning
  • 1 ½ tsp olive oil
  • 1 cup chicken stock, divided
  • 8 oz sliced baby bella mushrooms
  • 6 cloves of garlic, minced
  • 3 greens onion, green and white parts, sliced (save some of the green tops for garnish later)
  • 1 – 2 tsp Cajun seasoning – depending on how spicy you want it. For less spicy reduce Cajun seasoning and increase Italian seasoning
  • 1 tsp Italian seasoning
  • Salt and Pepper, to taste
  • 1 ½ Tbsp low fat sour cream
  • 2 Tbsp shredded Parmesan


  1. Cook pasta according to package directions, pulling 1 minute before al dente (if pasta says 8 minutes for al dente cook for 7). Drain pasta but do not rinse. Pasta will be finished in the sauce.
  2. Combine milk and cornstarch, stir well until dissolved. Set aside until ready.
  3. Rub fish with blackening seasoning. In a separate skillet heat 1 ½ tsp olive oil and cook for 3 – 4 minutes per side or until done. Set aside until pasta is done. Alternatively, if you don’t mind the taste of fish, feel free to cook it in the same skillet that you’ll be making the sauce in and just remove from the pan and keep warm until the pasta is done.
  4. In a large skillet, combine ¼ cup chicken stock, mushrooms, garlic, green onions, Cajun seasoning, Italian seasoning and salt and pepper over medium high heat until liquid evaporates about 8 minutes.
  5. Add remaining chicken stock (3/4 cup) and bring to a boil. Reduce heat to a simmer and simmer for 5 minutes or until slightly reduced and thickened. Stir in reserved milk/cornstarch mix and simmer for another 1 – 2 minutes.
  6. Whisk in sour cream. Pour pasta into skillet and keep tossing until pasta is well coated with sauce.
  7. Split pasta and sauce between two plates. Place one tilapia fillet on top of each serving and garnish with reserved green onion tops and Parmesan. Enjoy!

This stuff is so good!  And it’s super filling.  I actually made a salad to go with this but it ended up being completely unnecessary.

Also, I’ll admit.  When I made mine at home I might have been a bit more heavy handed with the blackening seasoning, Cajun seasoning and might have actually thrown in some crushed red pepper too but I love spicy food.  The husband also enjoys heat but ended up mixing a bit more sour cream into his.

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  1. This is delicious! I love the flavors you have in here…and I can see where it gets the highest compliments!
    Ann recently posted..Thanksgiving Dinner Deconstructed – Sauteed Potato DuoMy Profile

  2. If its seafood it will be an easy favorite of mine! Love that you put that on a pasta, yum!
    Raymund recently posted..KalderetaMy Profile

  3. I do have fish haters in the house so I’d definitely have to try this! It looks so good, packed with such great flavors.
    Carol @ There’s Always Thyme to Cook recently posted..Wordless Wednesday: ReflectionsMy Profile

  4. Amazing 🙂

  5. I just love using fish on pasta dish,looks tempting and delicious dinner meal 🙂
    Ridwan recently posted..RisolesMy Profile

  6. What a great idea – I think it looks delicious!
    Susan recently posted..Oven Roasted Beet ChipsMy Profile

  7. Let me start by saying that I love blackened fish AND garlic (as you already know)! 🙂 I would never have thought to serve blackened fish over pasta, but then – why not? The meal sounds quite hearty and delicious!
    mjskit recently posted..Garlic SoupMy Profile

  8. I like that fish is the starring feature in this dish with some pasta mixed in and not the other way around if you know what I mean. The sear on the fish is gorgeous and makes it look so appetizing… love the mushrooms too!
    Kelly recently posted..Roasted Coconut Curry Chicken with Ginger Lime and CilantroMy Profile

  9. Looks so yummy! I so want to try!

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