Flounder a la Parm Casserole
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 351.5
- Total Fat: 14.1 g
- Cholesterol: 76.8 mg
- Sodium: 984.8 mg
- Total Carbs: 22.3 g
- Dietary Fiber: 5.0 g
- Protein: 35.8 g
View full nutritional breakdown of Flounder a la Parm Casserole calories by ingredient
Introduction
Healthy and Delish. We all need to eat more Fish! Makes an entire meal. No need to add rice or pasta. Healthy and Delish. We all need to eat more Fish! Makes an entire meal. No need to add rice or pasta.Number of Servings: 4
Ingredients
-
1/2 Carrots
1/4 c. Onion
1/2 c. Mushrooms
2 T. Plain Yogurt
Club Minced Garlic - 1 tsp
*Extra Light Olive Oil, 1.5 tbsp
Spaghetti Sauce or Diced Tomatoes, 0.5 cup
Bread Crumbs, 0.3 cup
Chopped Spinach - 1 can or 4 cups fresh
Flounder 12 oz.
Mozzarella and Provolone - Whole Milk, 0.5 cup
Shredded Parmesan, 1/4 c.
Directions
Preheat oven to 350 degrees.
Pour olive oil into skillet, add onion and carrots. Saute on medium heat until tender. Drain water out of spinach and add. Sprinkle in Seasonings of choice. Add breadcrumbs and 2 T. Yogurt. Stir until the mixture is combined and sticks together (like stuffing).
Line baking pan with foil and spray lightly with cooking spray.
Place even piles of stuffing on each fillet. Bake for 20-30 min. or until fish is cooked through (it should start flaking).
Number of Servings: 4
Recipe submitted by SparkPeople user MSKNEENIE.
Pour olive oil into skillet, add onion and carrots. Saute on medium heat until tender. Drain water out of spinach and add. Sprinkle in Seasonings of choice. Add breadcrumbs and 2 T. Yogurt. Stir until the mixture is combined and sticks together (like stuffing).
Line baking pan with foil and spray lightly with cooking spray.
Place even piles of stuffing on each fillet. Bake for 20-30 min. or until fish is cooked through (it should start flaking).
Number of Servings: 4
Recipe submitted by SparkPeople user MSKNEENIE.