Description
Baked Tilapia and Vegetable Casserole is a healthy, comforting dish that marries tender tilapia fillets with a vibrant mix of vegetables. This easy-to-make recipe is perfect for busy weeknights or special gatherings, delivering a delightful burst of flavors in every bite. Seasoned with garlic and brightened with fresh lemon juice, this casserole not only satisfies your hunger but also nourishes your body. With minimal prep time and straightforward steps, you can enjoy a nutritious meal that your family will love.
Ingredients
Scale
- 4 fresh tilapia fillets
- 2 cups mixed vegetables (bell peppers, zucchini, carrots)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 tablespoon lemon juice
Instructions
- Preheat oven to 375°F (190°C) and grease a baking dish.
- Toss mixed vegetables with olive oil, garlic powder, salt, and pepper in a bowl.
- Spread the vegetable mixture in the baking dish.
- Place tilapia on top; drizzle with lemon juice and add seasoning.
- Cover with foil and bake for 25-30 minutes until fish flakes easily.
Notes
For extra flavor, marinate tilapia in lemon juice and herbs for an hour before baking.
Use frozen mixed vegetables for convenience without sacrificing nutrition.
Feel free to substitute vegetables based on what you have on hand.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 3g
- Sodium: 210mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg