fish casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
12 oz tilapia filets2 tbs flourSalt and pepper5 medium potatoes peeled and sliced-not too thin1 1/2 cups tomatoes thick sliced1 cup sliced red bell peppers1 cup mushrooms sliced2 cups low fat cheddar cheese1/4 cup nonfat milk
Preheat the oven to 350 degrees. Par boil the peeled and sliced potatoes-bring to a boil then boil about 5 minutes (depending on the thickness)-drain and let cool. Put the flour , salt, pepper and tilapia in a ziploc and coat the fish with flour mix. Spay a 3 quart casserole dish with cooking spray, Layer all of the fish on the bottom, then layer half of the tomatoes, half of the bell pepper, half of the mushrooms, half the potatoes then 1 cup of cheese. Repeat the layers, with the final layer the cheese. Gently pur the milk down over the layers. Cover with alluminum and cook 45 minutes, remove the aluminum and contnue to cook 15 to 30 minutes under cheese browns slightly and most of the moisture is absorbed.
Number of Servings: 6
Recipe submitted by SparkPeople user MYJOLLYFINS.
Number of Servings: 6
Recipe submitted by SparkPeople user MYJOLLYFINS.
Nutritional Info Amount Per Serving
- Calories: 264.4
- Total Fat: 3.9 g
- Cholesterol: 8.3 mg
- Sodium: 252.3 mg
- Total Carbs: 35.3 g
- Dietary Fiber: 3.1 g
- Protein: 23.8 g
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