This deliciously simple dish is a snap to prepare. The zesty sauce comes together in almost exactly the amount of time it takes to bring a pot of water to a boil and cook the pasta. Ingredients

  • 8 ounces whole wheat linguine
  • 1 tablespoon extra-virgin olive oil
  • 5 garlic cloves, sliced
  • 1/8 to 1/4 teaspoon red pepper flakes
  • 2 cups diced fresh or canned tomatoes with all juices
  • 2 1/2 tablespoons drained capers
  • 1 pound swordfish, skin removed, cut into 3/4-inch chunks
  • 1/3 cup fresh basil leaves, torn into pieces


Bring a large pot of water to a boil and cook pasta until al dente, about 9 minutes. Meanwhile, heat oil in a large, deep skillet over medium-high heat. Add garlic and cook until just golden around the edges, about 3 minutes. Stir in pepper flakes first, then tomatoes and capers. Bring to a boil, lower heat and simmer 5 minutes. Add swordfish and stir into sauce. Cover skillet and simmer, stirring gently once or twice, until chunks of fish are almost opaque in the center, about 4 minutes. Be careful not to overcook. Drain pasta, transfer to a platter or large bowl, ladle sauce over pasta and sprinkle with basil.


Per serving (about 9oz/246g-wt.): 400 calories (80 from fat), 9g total fat, 1.5g saturated fat, 40mg cholesterol, 260mg sodium, 48g total carbohydrate (6g dietary fiber, 4g sugar), 29g protein