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Healthy Fish Casserole with Vegetarian Cheese
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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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.)
Nutrition Info Per Serving: Calories – 373.1; Calories from Fat – 44.4 kilocalories; Total Fat – 5.4 grams; Saturated Fat – 0.8 grams; Cholesterol – 44.3 milligrams; Sodium – 213.2 milligrams; Total Carbohydrate – 58.7 grams; Net Carbohydrate – 49.9 grams; Dietary Fiber – 8.8 grams; Sugars – 20.4 grams; Protein – 28.7 grams
This healthy recipe came from eDiets Heart-Smart Plan. Click here to see if this plan is right for you.
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