Fish Lasagna [Bulkbites.com]
- Servings: 4
- Time: 45 minutes
This italian protein bomb is all you need to recover from a long and intensive workout. Serve with tomatoes and cucumber for a fresh bite. You can use any white fish, I used Pangasius. Use your favorite tomato soup for the sauce (I recommend organic).
Nutrition
- calories: 696
- protein: 71
- carbs: 67
- fat: 11
- saturated fat: 3.63
- polyunsaturated fat: 1.66
- monounsaturated fat: 1.75
- cholesterol: 57
- sodium: 890
- potassium: 1296
- dietary fiber: 2.46
- sugars: 15.64
- vitamin a: 38
- vitamin c: 11
- calcium: 468
- iron: 1
- magnesium: 0
- complex carbs: 48.9
- other fats: 3.96
Ingredients
- 2 can Fish, tuna, white, canned in water, without salt, drained solids
- 4 unit Pangasius fillet
- 1.52 cup Cheese, cottage, nonfat, uncreamed, dry, large or small curd
- 2.52 unit Flat Lasagna Pasta uncooked
- 4 serving 1/2 cup HEALTHY REQUEST, Tomato Soup, condensed
- 3 cup, pieces or slices Mushrooms, white, raw
- 1 cup, shredded Cheese, low fat, cheddar or colby
- 0.24 cup Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
- 2 medium Onions, raw
- 0.52 tbsp Brown Sugar
- 3 gram Spices, italian style
- 1 cup, shredded Cheese, swiss, low fat
Instructions
- Preheat the oven (180C or 350F)
- Chop the onions and mushrooms, and slice the pangasius into flakes
- Saute the onions and add the mushrooms and pangasius
- Cook for about 5 minutes and add tomato soup, sugar, italian spices (or basil and oregano) and tuna
- Simmer for another 5 minutes.
- In the meanwhile mix milk with cheddar and cottage cheese
- When the fish mixture is done, spray oven dish with cooking spray
- Spoon in a layer of fish mixture, follow with lasagna sheets
- Then add a layer of the cottage cheese mixture, and repeat layers
- End with layer of fish mixture and top of with shredded cheese
- Put in the oven for 35-40 minutes