Tuna Noodle Casserole
Total Servings: 4
Total Calories per serving: 220cal
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
INGREDIENTS
- 2 cups dried medium noodles
- 2 cups chopped fresh mushrooms
- 2 cups chopped broccoli
- ¾ cup chopped onion
- 1¼ cups canned low-fat & sodium cream of mushroom soup
- ¾ cup fat-free milk
- ½ tsp dried dill
- ½ tsp salt
- 1 can (6 oz weight) water-pack light tuna, drained and chunked
- 2 tbsp grated Parmesan cheese
INSTRUCTION
1. Set your oven heat range to 375oF to preheat. Grease the casserole dish with cooking spray and set aside.
2. In a large stockpot, boil noodles, mushrooms, onion, and broccoli, then drain and add back to the pot. Mix mushroom soup, milk, dried dill, and salt in a large bowl.
3. Add into the noodle mixture, then add fish. Add everything to the casserole dish, cover, and bake for 23-25 mins. Remove the dish, uncover it, and sprinkle parmesan cheese on top. Bake for 3-4 mins. Then remove, serve, and enjoy.
Shrimp and Cauliflower Bake
Total Servings: 4
Total Calories per serving: 270cal
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
INGREDIENTS
- 4 cups chopped cauliflower florets
- ½ cup chopped onion
- 2 tbsp olive oil
- ½ tsp crushed red pepper
- ¼ tsp salt
- 1 lb shrimp, peeled and deveined
- 3 cups chopped tomatoes
- 1 tsp minced garlic
- 1 tsp lemon zest
- ½ cup crumbled low-fat feta cheese
- 1 tbsp snipped fresh dill
INSTRUCTION
1. Set your oven heat range to 425oF to preheat. Add chopped cauliflower florets, onion, oil, red pepper, and salt in the large bowl.
2. Toss them well, add to the roasting pan and bake for 25 mins. Meanwhile, add shrimp to the bowl with chopped tomato, minced garlic, and lemon zest, and toss them well.
3. Add shrimp over the cauliflower dish and bake for 11-13 mins, then top with feta cheese and snipped fresh dill, and bake again for 1-2 mins. Then serve and enjoy.
Air-Fryer Scallops
Total Servings: 2
Total Calories per serving: 172cal
Preparation Time: 10 minutes
Cooking Time: 6 minutes
Total Time: 16 minutes
INGREDIENTS
- 8 large sea scallops, cleaned and pat dry
- ¼ tsp ground pepper
- ⅛ tsp salt
- 1 tbsp extra-virgin olive oil
- 2 tbsp lemon juice
- 2 tbsp chopped flat-leaf parsley
- 2 tsp chopped capers
- 1 tsp grated lemon zest
- ½ tsp chopped garlic
INSTRUCTION
1. Sprinkle salt and ground pepper on both sides of the scallops. Grease the air-fryer basket with cooking spray and cook scallops for 6 mins at 400oF.
2. Meanwhile, mix them well with oil with lemon juice, capers, lemon zest, chopped garlic, and parsley. Remove scallops to the plate and top each scallop with lemon oil mixture. Serve and enjoy.
Baked Cod Casserole
Total Servings: 4
Total Calories per serving: 311cal
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
INGREDIENTS
- 1 tbsp extra-virgin olive oil, divided
- 2 cups chopped onion
- 1 cup dry white wine
- 1 ¼ lb cod, cut into four pieces
- 2 tsp chopped fresh thyme
- ½ tsp salt
- ½ tsp black pepper
- 1 ½ cups chopped whole-wheat bread
- ½ tsp paprika powder
- ½ tsp garlic powder
- 1 cup shredded low-fat cheese
INSTRUCTION
1. Set your oven heat range to 400oF to preheat. Add 1 tbsp oil to the large ovenproof skillet, and put it over medium-high heat.
2. Add chopped onions and cook for 5-7 mins. Add wine and cook for 3-4 mins. Add cod fillet with thyme, salt, and pepper. Cover with foil and bake for 10-12 minutes.
3. Add chopped bread with leftover oil, paprika powder, and garlic powder in a medium bowl. Spread the bread mixture on top of the fish with cheese. Bake for 10 mins. Then remove, serve, and enjoy.
Brown Butter Seared Scallops
Total Servings: 4
Total Calories per serving: 157cal
Preparation Time: 03 minutes
Cooking Time: 07 minutes
Total Time: 10 minutes
INGREDIENTS
- 1 tbsp butter
- 16 sea scallops side muscle removed, pat dry
- ¼ tsp salt
- ¼ tsp ground pepper
- 1 tbsp chopped fresh herbs
- 1 tbsp lemon juice
INSTRUCTION
1. In a large skillet, melt 1/2 tbsp butter over medium-high heat. Season scallops with salt and pepper; cook for three minutes or until golden brown on the bottom.
2. Turn the scallops and add leftover butter and herbs to the pan. Continue cooking for another 2-3 mins or until the scallops are browned on the bottom and cooked thoroughly. Remove from heat then add lemon juice while stirring.
3. The scallops are served on four plates with lemon-butter sauce.