4 talapia fillets
8 oz. egg noodles
1 Tbsp. olive oil
1/2 medium onion, chopped
2 Tbsp. all purpose flour
2 c. low fat milk
1/2 c. greek non-fat yogurt
1/3 c. shredded parmesan cheese
1 Tbsp. dijon mustard
1/2 tsp. salt & pepper
1 c. frozen peas
Preheat oven to 375ºF. Place tilapia fillets on a foil lined sheet pan
. Bake 12 to 15 minutes or until fish is flakey. Remove from oven, fla
ke fish with a fork and set aside.
Meanwhile, cook noodles according to package directions. Strain and se
t aside in a bowl. In the same pot, add oil. Cook onions and carrots u
ntil tender; then sprinkle with flour. Cook 1 minute stirring constant
ly. Slowly stir in milk.
When milk has thickened slightly, add yogurt, cheese, Dijon mustard, s
alt and pepper. Continue to cook and stir 2 to 3 minutes.
Remove pan from heat and add noodles, flaked tilapia and peas. Gently
stir to combine.
Spoon mixture into a greased 8x8-inch baking dish. Bake 20 minutes or
until mixture is bubbly.
Serving size: 148g, Calories: 330, Total Fat: 6g, Saturated Fat: 1.5g,
Sodium: 470mg, Carbohydrates: 47g, Dietary Fiber: 3g, Protein: 23g
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