Olive oil cooking spray
3 to 4 green onions (enough to yield 10 layers)
10 whole wheat lasagna noodles
1 carrot, peeled
1 tsp. extra virgin olive oil
12 oz. fresh tilapia fillets (or other mild white fish)
4 oz. light cream cheese
1/2 cup skim milk
1/2 tsp. dried dill
1/2 tsp. sea salt
2 oz. reduced fat mozzarella cheese, grated, divided
Fresh dill for garnish, optional

Preheat oven to350 degrees. Lightly mist 8×8 inch glass pan with cooking spray; set aside.

Rinse onions well, trim off white tops and discard. With the tip of a paring knife, score the upper end of the connected layers one by one so that each can be carefully removed and set aside.

Prepare lasagna noodles according to package directions. During the final 90 seconds of cooking, add reserved onion layers. Then lift out layers with heat proof tongs and set aside before draining pasta. Rinse pasta well and set aside.

Grate carrot into a small bowl. Set aside.

Place a large nonstick pan on medium heat and add oil. Heat for 1 minute, then add tilapia, briefly shaking pan to prevent fish from sticking. Cover and cook for 3 minutes. Carefully flip fillets over and cook for 1 minute. Break fillets up with a heat proof spatula. If pieces are not cooked through and opaque, cook for 1 more minute. Remove from heat and set aside.

Add cream cheese, milk, dried dill and salt to a medium saucepan. Use a knife or spatula to break cream cheese up into smaller pieces. Place pan on low heat and cook, whisking constantly for about 1 minute or until cream cheese has melted. Add half of mozzarella and continue heating and whisking for 30 seconds or until mixture is smooth. Remove from heat and scoop out 1/2 cup cheese mixture; set aside and reserve.

Stir carrots and tilapia into pan with cheese mixture. Lay lasagna noodles out on a large cutting board with shorter edges parallel to bottom edge of cutting board. Place 2 Tbsp tilapia cheese mixture on bottom edge of each noodle. Gently roll each noodle from the bottom edge to the top, pressing lightly and making a bundle that stays together without squeezing filling out. Tie each bundle with an onion layer and place in prepared glass pan.

Spoon reserved 1/2 cup cheese mixture over bundled manicotti and top with remaining mozzarella. Bake for 25 minutes or until mozzarella is melted and beginning to turn golden brown. Garnish with fresh dill, if desired, and serve.

Nutrients per 2 1/2 bundles: Calories 447, Total Fat 12g, Sat Fat 5g, Mono 3g, Poly 1g, Omega 3s 210mg, Omega 6s 420mg, Carbs 49g, Fiber 9g, Sugars 3g, Protein 35g, Sodium 507mg, Chol 64mg.