Baked Tilapia Casserole

There are so many varieties of casseroles because they can be made with so many different ingredients. This Baked Tilapia Casserole is one of my favorite healthy versions, with only 7 grams of fat per serving. Enjoy!


• 1 pound fresh tilapia fillets
• 1 can condensed low-fat broccoli cheese soup
• 2 cups broccoli florets
• 1/3 cup unsweetened almond milk
• 1/4 cup low-fat sour cream
• 1/4 cup low-fat shredded cheese
• 1/4 cup fresh grated parmesan cheese
• 2 tsp fresh minced garlic
• 1/4 tsp each salt and pepper, or to tasted)

• Preheat the oven to 450 degrees Farhenheit.
• Spray a shallow baking dish with non-stick cooking spray. Place the broccoli on the bottom and then top with the tilapia fillets.
• Stir the condensed soup, almond milk, sour cream, garlic, salt and pepper in a small bowl until well mixed. Pour or spoon the soup mixture over the fish.
• Next, sprinkle the shredded cheese over the top and then sprinkle the grated parmesan cheese on top.
• Bake for 20-25 minutes, or until the fish flakes easily with a fork. Enjoy!

(Per serving; recipe serves 4)
240 calories, 31g protein, 12g carbohydrates (2g fiber), 7g fat