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Looking for a baked spaghetti recipe that’s not only comforting but also packed with balanced nutrition? This twist on traditional baked spaghetti combines the creamy goodness of cheesy pasta with the light, flaky flavor of pan-seared tilapia—a high-protein, low-fat fish that transforms this dish into a complete, satisfying meal.
A Healthier Twist on Classic Baked Spaghetti
Unlike heavy casseroles loaded with processed sauces, this version uses light olive oil, fresh lemon juice, and herbs to build flavor naturally. The use of elbow macaroni instead of spaghetti gives it a fun shape, but you can substitute whole wheat pasta or gluten-free noodles for added health benefits.
Topped with a perfectly pan-seared tilapia fillet, each serving delivers a good dose of lean protein, healthy fats, and calcium from the freshly grated Parmesan cheese. It’s a baked-style dish that feels indulgent—but without the guilt.
Nutritional Breakdown: Calories, Protein, and More (Per Serving)
Here’s what you’re getting with this baked spaghetti-inspired fish and pasta dish:
- Calories: ~420
- Protein: 28g
- Carbohydrates: 28g
- Fat: 18g
- Fiber: 2g
- Omega-3s: From tilapia + olive oil
- Calcium & Vitamin D: From Parmesan
This balance makes it ideal for those following a light Mediterranean-style diet or anyone trying to eat more heart-healthy meals without giving up flavor.
Tips to Make This Comfort Dish Even More Nutritious
Here are some simple ways to boost the nutrition of this baked spaghetti twist:
- Use whole grain pasta for more fiber and sustained energy.
- Add steamed vegetables like broccoli or spinach directly to the pasta before baking.
- Sprinkle flaxseed or chia seeds into the cheese mixture for a dose of omega-3s.
- Bake the finished pasta for 10 minutes at 375°F for a crispy cheese top, making it feel more like a classic baked spaghetti casserole.
Quick Step-by-Step Recap
1️⃣ Boil the pasta until just tender.
2️⃣ Season and pan-sear the tilapia until golden and flaky.
3️⃣ Toss the pasta with olive oil, lemon juice, Parmesan, and herbs.
4️⃣ Assemble and bake (optional): Transfer pasta to a small baking dish, top with fish and more cheese, and bake until lightly crisped on top.
5️⃣ Serve & enjoy! Healthy, comforting, and oh-so-flavorful.
Final Thoughts
This isn’t your average baked spaghetti recipe—it’s a modern, nutrient-rich spin that still brings all the comfort of the original. Whether you’re feeding picky eaters, meal-prepping for the week, or just trying to make pasta night a little healthier, this dish delivers on all fronts.
🖨️ Printable Recipe Card
Healthy Baked Spaghetti with Tilapia – A Comforting High-Protein Meal
🕒 Prep Time: 10 mins
🔥 Cook Time: 15 mins
🍽 Total Time: 25 mins
👨👩👧👦 Servings: 2
📋 Calories per Serving: ~420
Ingredients
For the Pasta:
- 4 oz elbow macaroni
- 1 tbsp light olive oil
- ¼ cup freshly grated Parmesan cheese
- 1 tsp lemon juice
- 1 pinch garlic powder
- 1 pinch dried basil
- 1 pinch dried oregano
- 1 pinch dried cilantro (optional)
- Salt & black pepper to taste
For the Fish:
- 2 tbsp light olive oil
- 2 tilapia fillets
- 1 tbsp lemon juice
- ⅛ tsp dried oregano
- 1 pinch dried basil
- 1 pinch dried cilantro (optional)
- Salt & black pepper to taste
Instructions
1️⃣ Cook the Pasta
Bring a pot of salted water to a boil. Add macaroni and cook for about 8 minutes, until tender but firm. Drain and return to the pot.
2️⃣ Prepare the Fish
While pasta cooks, heat 2 tbsp olive oil in a skillet over medium heat.
Season tilapia on both sides with lemon juice, oregano, basil, cilantro, salt, and pepper.
Sear for 2–4 minutes per side, until golden and flaky. Remove and set aside.
3️⃣ Flavor the Pasta
Stir 1 tbsp olive oil into the drained pasta. Add Parmesan, lemon juice, garlic powder, basil, oregano, cilantro, salt, and pepper. Mix until well coated.
4️⃣ Assemble & Serve
Divide pasta between two plates. Top each with a tilapia fillet.
(Optional: Bake assembled plates for 10 minutes at 375°F for a crisp top.)
Nutrition Info (Per Serving):
- Calories: ~420
- Protein: 28g
- Carbs: 28g
- Fat: 18g
- Fiber: 2g
- Calcium, Omega-3s, Vitamin D included
💡 Chef’s Tip: Add steamed broccoli or spinach before baking for extra nutrients!