Tilapia with rotini & green onion

aippolito1

Made this last night for the first time. It's my own recipe and thought I would share. It's delicious!

Tilapia with rotini and green onion

3-4 cups rotini
2 4-oz. tilapia filets
3 stalks green onion
1/2 cup sour cream
4 tbsp parmesan cheese
1 tsp lemon pepper seasoning
olive oil

Defrost tilapia filets. (Leave out overnight or all day in sink of cold water or defrost in microwave.) Preheat oven at 360 degrees. Cover bottom of small glass pan (9x9) with olive oil. Place filets inside, making sure not to overlap, and season lightly with lemon pepper. Cook for 25 minutes.

Boil water. Cook rotini until soft. Drain. Turn heat off. Stir in parmesan until fully coated. Add more if desired. Chop green onion and combine with rotini. Add sour cream. Stir until well coated. Add more if desired/needed. Cut up tilapia and place on plate. Serve out 1 1/2-2 cups rotini and mix with tilapia. Cover top with parmesan cheese and serve.

Makes 2 servings.

Nutrition facts (rough estimate): Calories: 261; Carbs: 33g; Fat: 10g; Fiber: 2g; Protein: 40g; Sodium: 443g; Sugar: 0g

Nutrition facts are based off Kroger Reduced Fat Sour Cream, Kroger Parmesan Cheese, 3 oz. Wacky Mac Veggie Spirals, and Kroger Tilapia Filets.

malmustafa79

Bump

whitneymws

This sounds great, going to try it this week - thanks!

aippolito1

Wow, the nutrition is seriously off. Re-calculating! I was looking at my snack section when I got these numbers, haha! Sorry. :happy: This is for 3 oz. pasta.

Actual nutrition facts: Calories: 504; Carbs: 67g; Fat: 10g; Fiber: 2g; Protein: 40g; Sodium: 453g; Cholesterol: 75mg; Sugar: 2g

elmct57

thanks for a wonderful meal idea--i can modify it for my current plan as well. appreciate your efforts!:drinker: :happy:

aippolito1

thanks for a wonderful meal idea--i can modify it for my current plan as well. appreciate your efforts!:drinker: :happy:

Exactly, it's easily modified. I used 3 oz just because I was super hungry and had the calories... but you take off 1 oz. and you've lowered the whole dish by 100 calories.

miqisha

Thanks....I'll probably make it for my mom, she loves Tilapia......

whitneymws

I'm putting this on my meal plan for the week! Just wanted to know if you used low fat sour cream or no for your calorie count?