Best Talapia Vegetable Rice Casserole Recipes

TILAPIA AND VEGETABLE CASSEROLE RECIPE

Tilapia and Vegetable Casserole Recipe image

You have to try this fish casserole! It tastes healthy and light. The fish is juicy and flaky without a hint of fishiness and the sweet veggies complement the savory fish beautifully.

Provided by Natasha of NatashasKitchen.com

Time 2h

Number Of Ingredients 11

Ingredients

2 lbs about 6-10 count Tilapia fillets, thawed
Olive Oil to saute
1 Tbsp ketchup (several readers had great results with sriracha instead of ketchup)
1 Tbsp mayo
2 eggs
1 cup buttermilk
2 Tbsp soy sauce
1/2 tsp Salt and 1/8 tsp Pepper
2 medium bell peppers ((red, orange or yellow))
2 medium/large carrots (julienned or grated)
1 medium onion

Steps:

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.

SHEET-PAN TILAPIA AND VEGETABLE MEDLEY

Sheet-Pan Tilapia and Vegetable Medley image

Unlike some one-pan dinners that require precooking in a skillet or pot, this one uses just the sheet pan, period. -Judy Batson, Tampa, Florida

Provided by Taste of Home

Categories Dinner

Time 40m

Yield 2 servings.

Number Of Ingredients 13

Ingredients

2 medium Yukon Gold potatoes, cut into wedges
3 large fresh Brussels sprouts, thinly sliced
3 large radishes, thinly sliced
1 cup fresh sugar snap peas, cut into 1/2-inch pieces
1 small carrot, thinly sliced
2 tablespoons butter, melted
1/2 teaspoon garlic salt
1/2 teaspoon pepper
2 tilapia fillets (6 ounces each)
2 teaspoons minced fresh tarragon or 1/2 teaspoon dried tarragon
1/8 teaspoon salt
1 tablespoon butter, softened
Optional: Lemon wedges and tartar sauce

Steps:

Preheat oven to 450°. Line a 15x10x1-in. baking pan with foil; grease foil., In a large bowl, combine the first 5 ingredients. Add melted butter, garlic salt and pepper; toss to coat. Place vegetables in a single layer in prepared pan; bake until potatoes are tender, about 20 minutes., Remove from oven; preheat broiler. Arrange vegetables on 1 side of sheet pan. Add fish to other side. Sprinkle fillets with tarragon and salt; dot with softened butter. Broil 4-5 in. from heat until fish flakes easily with a fork, about 5 minutes. If desired, serve with lemon wedges and tartar sauce.

Nutrition Facts : Calories 555 calories, Fat 20g fat (12g saturated fat), Cholesterol 129mg cholesterol, Sodium 892mg sodium, Carbohydrate 56g carbohydrate (8g sugars, Fiber 8g fiber), Protein 41g protein.

TALAPIA VEGETABLE RICE CASSEROLE

Talapia vegetable rice casserole image

I am catholic and I was observing lent and I was trying to figure out what to make with fish, and so I had these items in my kitchen and it turned out to be a hit. I'm hoping that you & your family enjoy this dish as much as me & my family did. Happy taste-testing ;)

Provided by Judith Ginn

Categories Casseroles

Time 1h20m

Number Of Ingredients 10

Ingredients

1 c uncooked rice
4 tilapia filets
1 small onion chopped
1/2 bag(s) frozen mixed vegetables
2 c hot water
1 tsp chicken bouillon
3 small lemons, sliced
1 tsp lemon pepper, garlic powder
1 dash(es) salt
4 dollops of butter or margarine

Steps:

1. spray 9x13 pan with cooking spray. pour rice evenly in pan.
2. Lay out the Talapia on top of rice.
3. Spred out evenly your vegetables over fish.
4. Season with your seasonings.
5. Heat up water and add bouillion and stir till dissolved then pour over the whole dish slowly.
6. Add butter
7. cover with foil and bake at 350 degrees for 1 hour