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Baked Tilapia and Vegetable Casserole

  • Author: Mia
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: Serves 4
  • Category: Main
  • Method: Baking
  • Cuisine: American

Description

Baked Tilapia and Vegetable Casserole is a delightful and nutritious dish that effortlessly brings together flaky tilapia fillets and colorful vegetables for a satisfying meal. Ideal for busy weeknights, this casserole can be prepared in advance and baked when you’re ready to serve. The combination of fresh zucchini, bell peppers, and aromatic garlic creates a flavor-packed experience that’s not only visually appealing but also easy to customize according to your preferences. Each serving offers a perfect balance of protein and veggies, making it a wholesome choice for family dinners or gatherings with friends. Enjoy this simple yet delicious casserole that makes healthy eating both enjoyable and convenient.

Ingredients

Scale
  • 4 tilapia fillets (boneless and skinless)
  • 1 medium zucchini (sliced)
  • 1 bell pepper (chopped)
  • 1 medium onion (diced)
  • 2 cloves garlic (minced)
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • Juice of 1 lemon

Instructions

  1. Preheat oven to 375°F (190°C) and lightly coat a baking dish with nonstick spray.
  2. In a skillet, heat olive oil over medium heat; sauté onions until translucent. Add bell peppers, zucchini, and garlic; cook until tender.
  3. Season tilapia with salt, pepper, thyme, oregano, and lemon juice.
  4. Layer half the sautéed vegetables in the baking dish, place tilapia on top, then add the remaining vegetables.
  5. Cover with foil and bake for 25-30 minutes until fish flakes easily with a fork.

Notes

Use fresh ingredients for the best flavor.
Feel free to swap tilapia with cod or haddock for variety.
Consider adding cheese on top during the last few minutes of baking for a creamy finish.

Nutrition

  • Serving Size: 1/4 casserole (180g)
  • Calories: 250
  • Sugar: 3g
  • Sodium: 350mg
  • Fat: 9g
  • Saturated Fat: 1g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 18g
  • Fiber: 3g
  • Protein: 28g
  • Cholesterol: 75mg

Keywords: - Use fresh ingredients for optimal flavor; avoid canned or frozen options if possible.- Substitute tilapia with cod or haddock for variation.- For added richness, sprinkle cheese on top during the last few minutes of baking.

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Find it online: https://therecipeboard.com/easy-baked-tilapia-and-vegetable-casserole-recipe/