Looking for a quick and nutritious dinner that the whole family will love? Dive into the delightful world of our Baked Tilapia and Vegetable Casserole! This scrumptious dish combines tender tilapia fillets with a medley of vibrant vegetables, all enveloped in a creamy mushroom sauce and topped with a golden, cheesy crust. Perfect for busy weeknights, this recipe is not only easy to prepare but also packed with flavor and nutrients. Ready to impress your taste buds? Let’s get cooking!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 tilapia fillets
- 2 cups mixed vegetables (broccoli, carrots, bell peppers)
- 1 cup cream of mushroom soup
- 1/2 cup shredded cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Preheat your oven to 375°F (190°C). This will ensure that your casserole cooks evenly and thoroughly.
- Rinse the tilapia fillets under cold water and pat them dry with paper towels. This helps to remove any excess moisture and ensures better seasoning.
- In a large mixing bowl, combine the mixed vegetables (broccoli, carrots, and bell peppers). If you are using frozen vegetables, make sure they are thawed and drained to avoid excess water in the casserole.
- Add the cream of mushroom soup to the bowl with the mixed vegetables. Stir well until the vegetables are evenly coated with the soup.
- Drizzle the olive oil over the vegetable mixture and season with salt and pepper to taste. Mix again to ensure the oil and seasonings are distributed evenly.
- In a greased 9x13 inch baking dish, spread the vegetable and soup mixture evenly across the bottom.
- Place the tilapia fillets on top of the vegetable mixture. Season the fillets with a pinch of salt and pepper for added flavor.
- Sprinkle the shredded cheese evenly over the tilapia fillets. This will create a delicious cheesy crust as it bakes.
- Cover the baking dish with aluminum foil to prevent the fish from drying out during the initial cooking phase.
- Bake the casserole in the preheated oven for 20 minutes. This allows the fish to cook through and the vegetables to become tender.
- After 20 minutes, carefully remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden brown.
- Once cooked, remove the casserole from the oven and let it sit for about 5 minutes before serving. This resting time will help the flavors meld together.
- Serve the baked tilapia and vegetable casserole warm, and enjoy your delicious and nutritious meal!
Tips
- Prep Ahead: To save time, you can chop your vegetables and prepare the cream of mushroom mixture in advance. Store them in the fridge until you're ready to assemble the casserole.
- Choose Fresh Vegetables: While frozen vegetables work well, using fresh broccoli, carrots, and bell peppers can enhance the flavor and texture of your casserole.
- Experiment with Seasonings: Feel free to add your favorite herbs or spices to the vegetable mixture for an extra flavor boost. Garlic powder, paprika, or Italian seasoning can add a wonderful twist!
- Don’t Skip the Foil: Covering the dish with aluminum foil during the first half of baking helps retain moisture, ensuring your tilapia stays tender and juicy.
- Let it Rest: Allowing the casserole to sit for a few minutes after baking helps the flavors meld together and makes it easier to serve.
- Pair with a Side: Consider serving this casserole with a simple green salad or crusty bread to round out the meal and soak up the delicious sauce.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 12g
Protein: 25g
Fat: 12g
Saturated Fat: 4g
Cholesterol: 65mg
