Tilapia and Vegetable Casserole Recipe
User Reviews
4.9
-
Prep Time
1 hr 30 mins
-
Cook Time
30 mins
-
Total Time
2 hrs
-
Servings
6 Servings
-
Course
Main Course
-
Cuisine
American
Tilapia and Vegetable Casserole Recipe
Description
The Tilapia and Vegetable Casserole Recipe starts with tilapia fillets marinated in a mixture of buttermilk, eggs, soy sauce, salt, and pepper to tenderize and season the fish gently. Meanwhile, onions, bell peppers, and carrots are thinly sliced and sautéed until softened to form the vegetable layers of the casserole. The marinated fish is quickly seared in a skillet to develop a golden color on the outside while still remaining mostly uncooked inside.
In assembling the casserole, a base layer of vegetables is placed at the bottom of the dish, followed by a layer of the lightly sautéed tilapia. The fish is brushed with a mixture of ketchup and mayonnaise to add moisture and tang, then topped with the remaining vegetables. A final sprinkle of salt on the top completes the assembly before baking.
This layered preparation results in tender, flavorful fish complemented by soft, sweet vegetables. The casserole can serve as a wholesome one-dish meal combining protein and vegetables. The preparation allows the individual flavors to meld while maintaining a pleasing texture contrast between the fish and sautéed vegetables.
Ingredients
Tilapia Ingredients:
- 2 lbs tilapia fillets about 6-10 count, thawed
- olive oil to sauté
- 1 Tbsp ketchup several readers had great results with sriracha instead of ketchup
- 1 Tbsp mayonnaise
Marinade Ingredients:
- 2 egg
- 1 cup buttermilk
- 2 Tbsp soy sauce
- 1/2 tsp salt 1/8 tsp pepper
- 1/2 tsp black pepper 1/8 tsp pepper
Vegetable Ingredients:
- 2 bell peppers red, orange or yellow, medium
- 2 carrot julienned or grated, medium/large
- 1 onion medium
Instructions
- Whisk together marinade ingredients. Combine with tilapia in a large ziploc bag or bowl and marinate in the fridge 1 1/2 hours.
- Slice onions into thin half circles, slice bell pepper into thin strips and julienne or grate carrots. In a large skillet over medium/high, heat 2-3 Tbsp oil and saute onions for 3 min or until softened. Add sliced bell peppers and carrots and saute another 4-5 min or until softened. Remove from pan and set aside.
- Once fish is done marinating, drain and discard marinade. In the same empty skillet over medium/high, add 2-3 Tbsp oil and saute fish lightly on the skillet just until golden on the outside (about 2 min per side) - it's ok if it's not fully cooked through at this point.
- Layer the casserole dish with 1/2 of the vegetables on the bottom, then Place fish over the vegetables. Stir together 1 Tbsp ketchup and 1 Tbsp mayo and brush this mixture evenly over the top of the fish. Cover fish with remaining veggies. Sprinkle the top with salt and pepper to taste then cover tightly with foil or lid and bake at 375˚F for 15 min.
User Reviews
Overall Rating
4.9
You'll Also Love
