Healthy Fish Casserole with Vegetarian Cheese, Pasta, Salad and Apple
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
View full nutritional breakdown of Healthy Fish Casserole with Vegetarian Cheese, Pasta, Salad and Apple calories by ingredient
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.
-----
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.
-----
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.
