Baked Tilapia and Vegetable Casserole

This easy and flavorful Baked Tilapia and Vegetable Casserole is the perfect healthy dinner option for busy weeknights. With tender Tilapia fillets marinated in a savory mixture of buttermilk, soy sauce, and eggs, then baked with sautéed bell peppers, carrots, and onions, this dish offers a balanced combination of lean protein and vibrant vegetables. Topped with a creamy ketchup and mayo glaze, the casserole is baked to perfection, making it a delicious and satisfying meal for the whole family.

Baked Tilapia and Vegetable Casserole is a versatile recipe that can be easily customized with your favorite veggies and spice levels. Whether you add extra veggies or switch up the seasonings, this dish is a guaranteed crowd-pleaser. Perfect for those looking for healthy fish recipes, this casserole is also great for meal prep, as it can be made ahead and stored in the fridge for a quick dinner. Tilapia casserole is low in fat and calories, making it a great choice for anyone on a healthy eating plan.

Whether you serve it with a side of rice, quinoa, or a fresh salad, this casserole will become a go-to dinner in your meal rotation. Don’t miss out on this delicious tilapia recipe that is both healthy and easy to make!

Ingredients:

Tilapia Ingredients:

• 2 lbs Tilapia fillets (about 6-10 fillets), thawed
• Olive oil for sautéing
• 1 Tbsp ketchup (or substitute with sriracha for a spicy kick)
• 1 Tbsp mayo

Marinade Ingredients:

• 2 eggs
• 1 cup buttermilk
• 2 Tbsp soy sauce
• 1/2 tsp salt
• 1/8 tsp pepper

Vegetable Ingredients:

• 2 medium bell peppers (red, orange, or yellow)
• 2 medium/large carrots, julienned or grated
• 1 medium onion

Instructions:

1. Marinate the Tilapia: In a bowl, whisk together the marinade ingredients: eggs, buttermilk, soy sauce, salt, and pepper. Place the Tilapia fillets in a large Ziploc bag or bowl and pour the marinade over the fish. Seal the bag or cover the bowl and refrigerate for 1 1/2 hours.
2. Prepare the Vegetables: While the fish marinates, thinly slice the onions, bell peppers, and julienne or grate the carrots. Heat 2-3 Tbsp of olive oil in a large skillet over medium-high heat. Add the onions and sauté for about 3 minutes until softened. Then, add the bell peppers and carrots and continue to sauté for an additional 4-5 minutes until softened. Remove from the skillet and set aside.
3. Cook the Tilapia: Once the fish has marinated, discard the marinade. In the same skillet, heat another 2-3 Tbsp of olive oil over medium-high heat. Add the Tilapia fillets and sauté for about 2 minutes per side, or until golden on the outside. It’s okay if the fish isn’t fully cooked through at this point.
4. Assemble the Casserole: Preheat the oven to 375°F. In a casserole dish, layer half of the sautéed vegetables on the bottom. Place the sautéed Tilapia fillets over the vegetables. In a small bowl, stir together 1 Tbsp of ketchup and 1 Tbsp of mayo. Brush this mixture evenly over the top of the fish. Top the fish with the remaining sautéed vegetables. Season with salt and pepper to taste.
5. Bake: Cover the casserole dish with foil or a lid and bake in the preheated oven for 15 minutes, until the fish is cooked through and the flavors have melded together.

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Tips:

• Marination: For best results, marinate the Tilapia for at least 1 1/2 hours to allow the flavors to infuse the fish.
• Vegetable Variety: You can add additional vegetables like zucchini, mushrooms, or spinach to customize this dish to your taste.
• Searing the Fish: Lightly searing the fish before baking helps it develop a golden crust and enhances the flavor.

Variations and Substitutions:

• Spicy Version: Swap the ketchup for sriracha or add some chili flakes to the mayo for an extra spicy kick.
• Vegetable Substitutes: If you don’t have bell peppers or carrots, you can use zucchini, peas, or even corn as alternative vegetables.
• Dairy-Free Option: Use non-dairy mayo and buttermilk to make this recipe dairy-free.

FAQs:

• Can I use frozen Tilapia fillets? Yes, just be sure to thaw them completely before marinating.
• Can I make this dish ahead of time? You can prepare the vegetables and marinate the fish a day before, then assemble and bake the casserole on the day you plan to serve it.
• What can I serve with this casserole? It pairs well with rice, mashed potatoes, or a simple green salad.

Serving Suggestions:

• Serve this Baked Tilapia and Vegetable Casserole with a side of steamed jasmine rice or quinoa for a healthy, balanced meal.
• Add a fresh green salad with lemon vinaigrette on the side to complement the rich flavors of the casserole.

Why You’ll Love This Recipe:

This Baked Tilapia and Vegetable Casserole is a simple, flavorful, and healthy dish that combines tender fish with sautéed vegetables and a creamy topping. It’s perfect for busy weeknights or a comforting family dinner. With a balance of protein, vegetables, and flavor, it’s a satisfying meal everyone will enjoy!