Craving a Cozy Yet Healthy Dinner
Craving something creamy, comforting, and full of fresh flavor? This Baked Tilapia and Vegetable Casserole is the perfect blend of light and hearty. Tender tilapia fillets are layered with colorful vegetables, baked in a creamy sauce, and finished with melted cheese — a wholesome meal that feels indulgent but stays nutritious.
Ready in under an hour, this one-pan wonder is ideal for busy weeknights, casual get-togethers, or when you simply want something satisfying without spending all evening in the kitchen.
Why You’ll Love This Recipe
✅ Quick & Simple: Minimal prep and everyday ingredients.
✅ Healthy & Flavorful: Fresh veggies, lean fish, and a creamy base.
✅ Customizable: Use your favorite vegetables or cheese varieties.
✅ Family-Friendly: A dish everyone at the table will enjoy.
Ingredients You’ll Need
Here’s what you’ll need to make this delicious, easy fish casserole:
- 4 Tilapia Fillets: Fresh or thawed if frozen.
- 1 Medium Zucchini: Sliced into half-moons.
- 1–2 Bell Peppers: Any color, chopped.
- 2 Cups Fresh Spinach: Washed and drained.
- 1 Can (10 oz) Cream of Mushroom Soup: Adds creaminess.
- 1 Cup Shredded Cheddar Cheese: For that perfect cheesy topping.
- Salt, Pepper, Garlic Powder, and Paprika: To season generously.
- Nonstick Spray or Olive Oil: For greasing the baking dish.
How to Make Baked Tilapia and Vegetable Casserole
Follow these easy steps for a foolproof, flavorful dish:
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C) and lightly grease a baking dish with nonstick spray or olive oil.
Step 2: Prep the Vegetables
In a large bowl, combine zucchini, bell peppers, and spinach. Toss lightly to mix.
Step 3: Layer the Ingredients
Spread the veggies evenly in your baking dish. Place the tilapia fillets over the top in a single layer.
Step 4: Add Sauce and Cheese
Pour the cream of mushroom soup evenly over the fish and vegetables. Top with shredded cheddar cheese for a golden finish.
Step 5: Bake
Cover the dish with foil and bake for 25–30 minutes, or until the fish flakes easily with a fork and the cheese is melted.
Step 6: Serve & Enjoy
Let the casserole cool for 5 minutes before serving. Pair it with rice, mashed potatoes, or a crisp salad for a complete meal.
Pro Tips for the Best Tilapia Casserole
⭐ Use Fresh Ingredients: Fresh fish and crisp vegetables deliver the best texture and flavor.
⭐ Season Generously: Don’t be shy with salt, pepper, and spices. Add a squeeze of lemon for brightness.
⭐ Avoid Overcrowding: Leave space between fillets so everything cooks evenly.
⭐ Layer Smartly: Keep veggies on the bottom and fish on top so the juices blend beautifully.
Serving Suggestions
This casserole pairs wonderfully with:
- Steamed rice or buttery mashed potatoes
- A fresh green salad with citrus vinaigrette
- Warm garlic bread or crusty rolls
Make Ahead & Storage Tips
🕓 Make Ahead: Prep veggies and season the tilapia a day in advance. Assemble when ready to bake.
❄️ Store: Refrigerate leftovers in an airtight container for up to 3 days.
🔥 Reheat: Warm in a 350°F oven for 20 minutes or microwave individual portions for 2–3 minutes.
❄️ Freeze: Cool completely before freezing for up to 3 months.
FAQs
Can I use another fish instead of tilapia?
Yes! Cod, haddock, or pollock make great substitutes — just adjust baking time for thicker cuts.
Can I make this casserole dairy-free?
Absolutely. Use dairy-free mushroom soup and plant-based cheese.
Can I add more vegetables?
Definitely. Try mushrooms, carrots, or broccoli — just make sure they’re evenly cut.
How can I tell when tilapia is done?
It should flake easily with a fork and appear opaque white all the way through.
Nutritional Highlights (per serving, approx.)
- Calories: 290
- Protein: 28g
- Carbs: 8g
- Fat: 15g
- Fiber: 2g
Healthy, balanced, and full of flavor — it’s a meal you can feel good about serving.
Final Thoughts
This Quick & Easy Baked Tilapia and Vegetable Casserole is proof that healthy food can be rich, creamy, and satisfying. With minimal effort and simple ingredients, you’ll have a wholesome dinner that tastes like comfort on a plate.
💬 Tried this recipe? Leave a comment below or save it to Pinterest for your next weeknight dinner inspiration!
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