Flounder Casserole Recipe

Looking for an easy Flounder Casserole recipe? Learn how to make Flounder Casserole using healthy ingredients.


Submitted by fridgelight

Makes 4 servings



A baked flounder with cheesy macaroni dish. Note: the code for the pasta is for the smart taste spaghetti, but the nutrition info is the same per ounce.

Recipe Ingredients for Flounder Casserole

8 oz raw flounder, broken into pieces
6 oz Smart Taste Elbow Macaroni
100 g onion
1 c frozen broccoli cuts
1 c fat-free ricotta cheese
1/2 c shredded cheddar cheese
1 c pasta sauce
1/2 tsp garlic powder
1/4 tsp black pepper
1 tbsp grated parmesan cheese

Recipe Directions for Flounder Casserole

  1. Bring a pot of water to boil, salt if desired.

  2. Add pasta and cook for 7 minutes

  3. Add chopped broccoli, fish and onion to water

  4. Cook for 5 minutes more

  5. Drain

  6. Stir in the cheeses and fish

  7. Put into a baking dish sprayed with non-stick

  8. Pour the pasta sauce over the top

  9. Bake for 45 minutes uncovered.

Categories

Main Dish

Nutrition Facts
Serving Size 287.1g
Amount Per Serving
Calories
350
Calories from Fat
60
% Daily Value*
Total Fat
6.7g
10%
Saturated Fat
3.2g
16%
Trans Fat
0.0g
Cholesterol
54mg
18%
Sodium
391mg
16%
Potassium
127mg
4%
Total Carbohydrates
48.5g
16%
Dietary Fiber
7.1g
28%
Sugars
7.4g
Protein
26.4g
Vitamin A 9% Vitamin C 58%
Calcium 47% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in calcium
  • High in vitamin C
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