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 minu
tes or until fish is flakey. Remove from oven, flake fish with a fork and set aside.
Meanwhile, cook noodles according to package directions. Strain and set aside in a bowl. I
n the same pot, add oil. Cook onions and carrots until tender; then sprinkle with flour. C
ook 1 minute stirring constantly. Slowly stir in milk.
When milk has thickened slightly, add yogurt, cheese, Dijon mustard, salt and pepper. Cont
inue 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 bub
Serving size: 148g, Calories: 330, Total Fat: 6g, Saturated Fat: 1.5g, Sodium: 470mg, Carb
ohydrates: 47g, Dietary Fiber: 3g, Protein: 23g