Description
Baked Tilapia and Vegetable Casserole is the perfect weeknight meal, combining tender tilapia fillets with a vibrant mix of fresh vegetables. This wholesome, one-pan dish is not only easy to prepare but also packed with nutrients, making it an excellent choice for busy families or casual gatherings. With colorful bell peppers, zucchini, and aromatic garlic layered beneath flaky fish, every bite delivers comforting flavors that everyone will love. Plus, the crispy breadcrumb topping adds a delightful crunch. Enjoy a nutritious dinner that can be customized with your favorite veggies or spices in under an hour!
Ingredients
- 4 tilapia fillets (fresh or thawed)
- 1 bell pepper (sliced)
- 1 zucchini (sliced into rounds)
- 1 onion (chopped)
- 2 garlic cloves (minced)
- 1 cup bread crumbs
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat oven to 375?F (190?C) and spray a baking dish with nonstick cooking spray.
- In a large bowl, combine bell peppers, zucchini, onion, and garlic; layer in the baking dish.
- Place tilapia on top of the vegetable mixture; season with salt and pepper.
- Mix bread crumbs with olive oil; sprinkle over tilapia.
- Cover with foil and bake for 25 minutes. Remove foil and bake an additional 10-15 minutes until fish flakes easily.
Notes
For added flavor, consider marinating the tilapia in olive oil, lemon juice, and herbs for at least 30 minutes before cooking.
Experiment with vegetables such as asparagus or cherry tomatoes for variety.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1/4 casserole (approx. 150g)
- Calories: 230
- Sugar: 3g
- Sodium: 320mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 20g
- Cholesterol: 60mg