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Baked Tilapia and Vegetable Casserole

Baked Tilapia and Vegetable Casserole is a nutritious and flavorful one-dish meal that's perfect for busy weeknights or special gatherings. This delightful casserole combines flaky tilapia fillets with a vibrant medley of fresh vegetables, including zucchini, bell peppers, and onions, all baked to perfection in a savory tomato base. With minimal preparation and cooking time, you can serve up a healthy dinner that will impress your family and guests alike.
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Prep Time 15 minutes
Cook Time 40 minutes
Course: Main
Cuisine: American
Calories: 320
Ingredients Method Nutrition Notes

Ingredients
  

  • 4 tilapia fillets fresh or frozen
  • 1 medium zucchini thinly sliced
  • 1 cup bell peppers mixed colors, chopped
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 can 14.5 oz diced tomatoes
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Method
 

  1. Preheat your oven to 375°F (190°C).
  2. Spray a large baking dish with nonstick cooking spray.
  3. In a skillet over medium heat, add olive oil and sauté onion, bell peppers, zucchini, and garlic until softened (about 5 minutes).
  4. Spread the sautéed vegetables in the baking dish and layer tilapia fillets on top.
  5. Pour diced tomatoes over the fillets and season with salt and pepper.
  6. Cover with aluminum foil and bake for 30 minutes; remove foil during the last 10 minutes to allow browning.

Nutrition

Serving: 1/4 casserole (250g)Calories: 320kcalCarbohydrates: 30gProtein: 28gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 8gCholesterol: 60mgSodium: 450mgFiber: 5gSugar: 4g

Notes

For added flavor, experiment with herbs like basil or thyme.
You can substitute tilapia with cod or haddock for variety.
Leftovers can be refrigerated for up to three days or frozen for two months

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