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Sole Fish Layered Casserole Recipe

Sole Fish Layered Casserole Recipe

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Ingredients:

Serving

Directions:

Preheat oven to 400f degres.
Saute onions in oil until trasparent and slightly browned, add spinach and heat just until wilted.
Spray an 8 x 8 inch glass dish with veggie spray.
Place macaroni on bottom of dish to cover the bottom. Place slices of tomato in one layer over macaroni. Sprinkle salt and pepper to taste. Sprinkle 1/4 cup cheddar over tomatoes; Add onion and spinach mix and spread evenly over. Lay sole pieces in one layer over spinach mix. Season with salt and pepper to taste. Sprinkle the other quarter cup of cheddar cheese over top.
Bake for 30 minutes or until fish is cooked through and flaky.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	247.68 Kcal (1037 kJ)
Calories from fat	83.73 Kcal
		% Daily Value*
Total Fat	9.3g	14%
Cholesterol	66.1mg	22%
Sodium	446.89mg	19%
Potassium	486.81mg	10%
Total Carbs	20.48g	7%
Sugars	5.85g	23%
Dietary Fiber	2.28g	9%
Protein	20.99g	42%
Vitamin C	14.7mg	25%
Vitamin A	0.3mg	10%
Iron	0.8mg	4%
Calcium	162.5mg	16%

Amount Per 100 g
Calories	76.58 Kcal (321 kJ)
Calories from fat	25.89 Kcal
		% Daily Value*
Total Fat	2.88g	14%
Cholesterol	20.44mg	22%
Sodium	138.16mg	19%
Potassium	150.5mg	10%
Total Carbs	6.33g	7%
Sugars	1.81g	23%
Dietary Fiber	0.71g	9%
Protein	6.49g	42%
Vitamin C	4.5mg	25%
Vitamin A	0.1mg	10%
Iron	0.2mg	4%
Calcium	50.2mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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