Healthy Fish Casserole with Vegetarian Cheese, Pasta, Salad and Apple
- Number of Servings: 1
Ingredients
3 oz. tilapia fillet1/4 cup tomato sauce, low sodium1 cup zucchini squash1/4 tsp. dried basil1/2 small onion1 tbsp. dairy-free low fat Parmesan cheeseAlso Include:2 cups mixed salad greens2 tbsp. salad dressing, low fat or nonfat; low sodium1 medium apple
Preheat oven to 400 degrees F. Coat a small-medium ovenproof casserole dish with cooking spray. Slice squash and onion; set aside. Rinse fish and pat dry. Spread tomato sauce in the bottom of the casserole dish; add fish and top with squash, onions and basil. Cover dish tightly with foil, and bake 15-18 minutes or until fish flakes easily. Serve fish over cooked pasta and top with Parmesan vegetarian cheese.
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Pasta
Ingredients
1 oz. (dry, uncooked) pasta
Directions:
Choose pasta that you prefer, such as penne, spaghetti or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender, but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)
Number of Servings: 1
Recipe submitted by SparkPeople user DIMPLES807.
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Pasta
Ingredients
1 oz. (dry, uncooked) pasta
Directions:
Choose pasta that you prefer, such as penne, spaghetti or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender, but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)
Number of Servings: 1
Recipe submitted by SparkPeople user DIMPLES807.
Nutritional Info Amount Per Serving
- Calories: 287.8
- Total Fat: 2.8 g
- Cholesterol: 43.8 mg
- Sodium: 492.4 mg
- Total Carbs: 42.1 g
- Dietary Fiber: 7.1 g
- Protein: 26.1 g