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Tilapia Noodle Casserole

55 min
20 min prep
35 min cook

Serves 6

Ingredients

  • 1/2 cup Non fat plain Greek yogurt
  • 1/3 cup Parmesan fresh grated cheese
  • 8 oz Egg noodles
  • 1 tbsp Extra virgin olive oil
  • 1/2 tsp Kosher salt
  • 1/2 tsp Ground black pepper
  • 1 tbsp Dijon mustard
  • 2 tbsp Flour
  • 4 Fresh tilapia fillet, thawed
  • 1/2 Medium White onions, chopped
  • 2 cups 2% milk
  • 1 cup Frozen green peas
  • 2 Carrots, chopped

Instructions

  1. Preheat oven to 375°F.
  2. Place tilapia fillets on a foil lined sheet pan.
  3. Bake 12-15 minutes or until fish is flaky.
  4. Remove from oven, flake fish with a fork and set aside.
  5. Meanwhile, cook noodles according to package directions. Strain and set aside in a bowl.
  6. In the same pot, add oil.
  7. Cook onions and carrots until tender; then sprinkle with flour. Cook 1 minute stirring constantly. Slowly stir in milk.
  8. When milk has thickened slightly, add yogurt, cheese, Dijon mustard, salt and pepper. Continue to cook and stir 2-3 minutes.
  9. Remove pan from heat and add noodles, flaked tilapia and peas. Gently stir to combine.
  10. Spoon mixture into a greased 8 x 8-inch baking dish.
  11. Bake 20 minutes or until mixture is bubbly.

Nutrition

47gCarbs
6gFat
23gProtein

Nutrition Facts

6 servings

  • Amount Per Serving
    Calories330
  • % Daily Value*
  • Total Fat
    • 6g
    • 9%
  • Saturated Fat
    • 1.5g
    • 8%
  • Trans Fat
    • 0g
  • Cholesterol
    • 50mg
    • 17%
  • Sodium
    • 470mg
    • 20%
  • Total Carbohydrate
    • 47g
    • 16%
  • Dietary Fiber
    • 3g
  • Sugars
    • 15g
  • Protein
    • 23g
  • Vitamin C
    • 10%
  • Calcium
    • 35%
  • Iron
    • 8%
  • Vitamin A
    • 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Disclaimer

This information is provided for educational purposes only, and the values are estimates.

We make no representations or warranties regarding dietary or lifestyle attributes, allergen contamination, nutrition information, ingredient information, claims, or the products purchased for the recipes.

Products in your order may be substituted. Adding optional ingredients, substituting products, or manufacturer product formulation changes could alter the nutritional or ingredient content of this recipe. Check each product’s label for nutrition and ingredient information, and contact the manufacturer with product related questions.

Consult a healthcare provider for nutritional guidance specific to your needs.

Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.