Healthy Fish Casserole with Vegetarian Cheese, Pasta, Salad and Apple

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Nutritional Info
  • Servings Per Recipe: 1
  • 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

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Number of Servings: 1

Ingredients

    3 oz. tilapia fillet
    1/4 cup tomato sauce, low sodium
    1 cup zucchini squash
    1/4 tsp. dried basil
    1/2 small onion
    1 tbsp. dairy-free low fat Parmesan cheese

    Also Include:
    2 cups mixed salad greens
    2 tbsp. salad dressing, low fat or nonfat; low sodium
    1 medium apple

Directions

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.

TAGS:  Fish |

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  • 10 out of 10 made it very good - 7/29/09

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