Sole Fish Layered Casserole

1. Preheat oven to 400f degres.

2. Saute onions in oil until trasparent and slightly browned, add spinach and heat just until wilted.

3. Spray an 8 x 8 inch glass dish with veggie spray.

4. 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.

5. Bake for 30 minutes or until fish is cooked through and flaky.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	19.0885 g
Protein	65.2635 g
Carbohydrates	25.3178 g
Energy	523.8407 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2349 g
Water	894.886 g
Aspartic acid	6.5782 g
Calcium, Ca	759.6462 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0227 g
Lutein + zeaxanthin	226.66 g
Fiber, total dietary	11.774 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0091 g
Fatty acids, total saturated 22:0	0.0116 g
Carotene, beta	817.88 g
Niacin	7.9138 mg
Fatty acids, total saturated 18:4	0.0544 g
Vitamin A, RAE	1606.8001 g
Fatty acids, total trans-polyenoic	0.0045 g
Arginine	4.1707 g
Riboflavin	0.4232 mg
Fatty acids, total trans-polyenoic 22:4	0.0045 g
Tocopherol, beta	0.0735 mg
Fatty acids, total polyunsaturated 15:0	0.0318 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0771 g
Fatty acids, total saturated 20:1	0.3842 g
Glutamic acid	10.6131 g
Sodium, Na	1417.739 mg
Fatty acids, total saturated 16:1 undifferentiated	0.5229 g
Total lipid (fat)	19.0885 g
Manganese, Mn	1.5823 mg
Fructose	3.3964 g
Proline	2.2447 g
Fatty acids, total saturated 16:0	2.3765 g
Fatty acids, total polyunsaturated 16:1 t	0.0091 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.195 g
Sucrose	0.693 g
Choline, total	311.3317 mg
Fatty acids, total polyunsaturated 18:1 t	0.0318 g
Sugars, total	7.7546 g
Serine	2.6883 g
Fatty acids, total saturated 10:0	0.0136 g
Fatty acids, total saturated 18:0	0.4426 g
Fatty acids, total saturated 20:4 undifferentiated	0.068 g
Vitamin B-6	1.1331 mg
Selenium, Se	123.4079 g
Ash	10.8889 g
Vitamin D	512.5692 IU
Menaquinone-4	0.9072 g
Fatty acids, total saturated 18:1 undifferentiated	8.1678 g
Pantothenic acid	1.6213 mg
Phenylalanine	2.3709 g
Copper, Cu	0.4459 mg
Betaine	0.261 mg
Thiamin	0.4033 mg
Retinol	45.3601 g
Methionine	2.0762 g
Iron, Fe	6.0053 mg
Carbohydrate, by difference	25.3178 g
Phosphorus, P	1291.0546 mg
Folate, total	540.2801 g
Tocopherol, gamma	0.3385 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.6214 g
Fatty acids, total saturated 22:1 undifferentiated	0.2655 g
Lycopene	4682.86 g
Alanine	3.5611 g
Cholesterol	204.1205 mg
Valine	3.0004 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0318 g
Fatty acids, total saturated 18:2 undifferentiated	1.3274 g
Glycine	2.9551 g
Carotene, alpha	183.82 g
Glucose (dextrose)	3.654 g
Fatty acids, total saturated 14:0	0.3974 g
Zinc, Zn	2.3899 mg
Isoleucine	2.8277 g
Tocopherol, delta	1.1794 mg
Fatty acids, total saturated 12:0	0.0272 g
Fatty acids, total polyunsaturated	2.9776 g
Fatty acids, total polyunsaturated 17:1	0.1337 g
Leucine	4.9936 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0045 g
Tocotrienol, alpha	0.0462 mg
Vitamin A, IU	31367.1483 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.127 g
Folate, DFE	540.2801 g
Tryptophan	0.751 g
Vitamin C, total ascorbic acid	420.114 mg
Phytosterols	43.13 mg
Fatty acids, total polyunsaturated 16:1 c	0.3992 g
Fatty acids, total polyunsaturated 18:1 c	1.5876 g
Fatty acids, total saturated 20:0	0.0418 g
Fatty acids, total polyunsaturated 22:1 t	0.0045 g
Tyrosine	2.208 g
Vitamin B-12	5.1257 g
Vitamin K (phylloquinone)	20.5296 g
Fatty acids, total saturated	3.3685 g
Histidine	1.4142 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0045 g
Fatty acids, total monounsaturated	9.4728 g
Threonine	2.7174 g
Folate, food	540.2801 g
Fatty acids, total polyunsaturated 17:0	0.0156 g
Vitamin D (D2 + D3)	12.7008 g
Fatty acids, total polyunsaturated 24:0	0.0045 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0227 g
Vitamin D3 (cholecalciferol)	12.7008 g
Vitamin E (alpha-tocopherol)	5.146 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.4899 g
Fatty acids, total trans	0.0499 g
Fatty acids, total trans-monoenoic	0.0454 g
Magnesium, Mg	141.6682 mg
Lysine	5.8371 g
Potassium, K	2606.3916 mg
Cystine	0.6951 g
Fluoride, F	4.956 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Macaroni	1 cup	0	0	0
Olive oil	2 teaspoons	79.56	0	9
Spinach	2 cups	66	11.7	0.9
Onion	1	28	6.538	0.07
Tomato	1	32.76	7.0798	0.364
salt pepper	0	0	0	0
sharp cheddar cheese	0.25 cup	0	0	0
vegetable oil cooking spray	0	0	0	0
sole	1 lb	317.5207	0	8.7545