Cauliflower & Fish Bake - Meal 2 Option
A light, protein-rich, and creamy dish that’s perfect for weight loss, high-protein meal prep, or a quick dinner. Roasted cauliflower and spinach pair beautifully with tuna and cottage cheese for a balanced meal.
Note: This is geared around a daily 1,200 calorie goal. Please see my meal plan how-to for more information!
Ingredients (Serves 1)
1 cup roasted cauliflower
½ cup tomato sauce
1.5 cups cottage cheese
½ cup fresh spinach
1 can tuna, drained and seasoned with lemon juice
Salt and pepper, to taste
Optional: garlic powder, paprika, or Italian seasoning
Instructions
Preheat oven: Set to 350°F (175°C).
Prepare the base: In a small baking dish, combine roasted cauliflower, tomato sauce, spinach, and cottage cheese. Mix well.
Add protein: Top the mixture with the lemon-seasoned tuna, breaking it into chunks if needed.
Bake: Place the dish in the oven and bake for 15–20 minutes until warmed through and lightly bubbly.
Serve: Enjoy warm, optionally garnished with fresh herbs or a sprinkle of black pepper.
Meal Prep Tip
Batch prep: Roast a large tray of cauliflower and mix the base ingredients for several servings at once. Store in airtight containers in the fridge for 2–3 days.
Protein prep: Keep tuna separate until ready to bake if prepping multiple days ahead to maintain freshness.
Add variety: Swap tuna for cooked chicken or add extra veggies like mushrooms or bell peppers for variety.
