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Tilapia Noodle Casserole

My H-E-B Health and Wellness

Family-friendly

Quick and easy

Quick and easy

Quick and easy

Prep Time:

20 minutes

Cook Time:

35 minutes

Makes:

6 servings

Ingredients

4  talapia fillets

8  oz.  egg noodles

1  Tbsp.  olive oil

1/2  medium  onion, chopped

2  carrots

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

Instructions


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, flake fish with a fork and set aside.

Meanwhile, cook noodles according to package directions. Strain and set aside in a bowl. In the same pot, add oil. Cook onions and carrots until tender; then sprinkle with flour. Cook 1 minute stirring constantly. Slowly stir in milk.

When milk has thickened slightly, add yogurt, cheese, Dijon mustard, salt 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.
Nutritional Information
Serving size: 148g, Calories: 330, Total Fat: 6g, Saturated Fat: 1.5g, Sodium: 470mg, Carbohydrates: 47g, Dietary Fiber: 3g, Protein: 23g
Source:
My H-E-B Health and Wellness

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