Baked Tilapia and Vegetable Casserole

This Baked Tilapia & Veggie Casserole is so Juicy and Flaky. Easy, excellent dish! @natashaskitchen

You have to try this fish casserole! I knew it was a winner with the first bite. The recipe was given to us by my Mama-in-law and her friend shared it with her. When a recipe gets shared over and over, you know it’s good. Seriously, this is MOUTH-WATERING! It also tastes healthy and light. The tilapia is juicy and flaky without a hint of fishiness.

The sweet veggies complement it beautifully. If you aren’t a fan of tilapia, you can easily substitute your favorite fish and get the same delicious results. I want more! We ate it up real quick! This dish is perfect for company. It is easy to make, smells and tastes delicious and your guests and family will love it.

This Baked Tilapia & Veggie Casserole is so Juicy and Flaky. Easy, excellent dish! @natashaskitchen

Tilapia 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

Marinade Ingredients:

2 large eggs
1 cup buttermilk
2 Tbsp soy sauce
1/2 tsp Salt and 1/8 tsp Pepper

Vegetable Ingredients:

2 medium bell peppers (red, orange, or yellow)
2 medium/large carrots, julienned or grated
1 medium onion

Tilapia and Vegetable Casserole

How to Make Tilapia and Vegetable Casserole:

1. Whisk together marinade ingredients. Combine with tilapia in a large ziploc bag or bowl and marinate in the fridge at least 1 1/2 hours.

Tilapia and Vegetable Casserole-4

2. 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 minutes or until softened. Add sliced bell peppers and carrots and saute another 4-5 min or until softened. Remove from pan and set veggies aside.

Tilapia and Vegetable Casserole-5

3. 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 cooked through completely at this point. Also, it probably would have been easier to turn the fish on a non-stick skillet :-O.

Tilapia and Vegetable Casserole-6

4. Layer the casserole dish with 1/2 of the vegetables on the bottom. 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.

Tilapia and Vegetable Casserole-7This Baked Tilapia & Veggie Casserole is so Juicy and Flaky. Easy, excellent dish! @natashaskitchenThis Baked Tilapia & Veggie Casserole is so Juicy and Flaky. Easy, excellent dish! @natashaskitchen

Tilapia and Vegetable Casserole Recipe

5.0 from 28 reviews
Prep time:
Cook time:
Total time:
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.
Author:
Skill Level: Easy/Medium
Cost To Make: $15-$20 (varies by fish pricing)
Serving: 6 Servings

Ingredients

Tilapia 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

Marinade Ingredients:

  • 2 eggs
  • 1 cup buttermilk
  • 2 Tbsp soy sauce
  • ½ tsp Salt and ⅛ tsp Pepper

Vegetable Ingredients:

  • 2 medium bell peppers, (red, orange or yellow)
  • 2 medium/large carrots, julienned or grated
  • 1 medium onion

Instructions

  1. Whisk together marinade ingredients. Combine with tilapia in a large ziploc bag or bowl and marinate in the fridge 1½ hours.
  2. 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.
  3. 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.
  4. Layer the casserole dish with ½ 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.

Final Final Picmonkey Hashtag bannerThis Baked Tilapia & Veggie Casserole is so Juicy and Flaky. Easy, excellent dish! @natashaskitchen♥ FAVORITE THINGS ♥
Shown in this post: (nope, no one paid us to write this; just stuff we love):
* It’s so handy to have multiple sizes of liquid measuring cups.
* This is my favorite baking casserole dish. I love that it has a lid!
* We search high & low for a perfect julienne slicer. This Swissmar is it!
* If using a slicer or mandolin, you have to try these safety gloves!

Read comments/reviewsAdd comment/review

  • K
    October 16, 2017

    I don’t marinade fish at all with this recipe anymore. I just noticed it was a waste of engredients and did not make a big difference. I fry my veggies, fish, put it together with double the ketchup/mayo sauce and bake 🙂
    Amazing Reply

    • Natasha
      natashaskitchen
      October 16, 2017

      Thank you for sharing!! 🙂 I’m so glad you enjoy the recipe 🙂 Reply

  • Bonni
    August 31, 2017

    To make it dairy-free, what do you think of substituting coconut milk for the buttermilk? Think it’ll work? Reply

    • Natasha
      natashaskitchen
      August 31, 2017

      Hi Bonnie, I really haven’t tried that so I can’t say for sure. My mother-in-law has also marinated in a little soy sauce instead of the buttermilk. The buttermilk serves to remove any fishiness from the fish and soy sauce works for that as well. Reply

      • Bonni
        September 15, 2017

        I tried it with coconut milk and it was delicious. It’s a great dairy-free option! I’m making it again, this time with cod. Thanks for the recipe 🙂 Reply

        • Natasha's Kitchen
          September 15, 2017

          You’re welcome Bonni! I’m glad you enjoy it! Thanks for sharing 🙂 Reply

  • Inna
    May 19, 2017

    Hi Natasha 😊
    I’ve made this tilapia dish before and my family loved it. Planning on making it today again, but I don’t have buttermilk.. can I use like heavy whipped cream instead? Maybe with some lemon juice?? Reply

    • Natasha
      natashaskitchen
      May 19, 2017

      Hi Inna, I think it would work fine to make your own buttermilk. Here is an easy tutorial. All you need is milk and lemon juice or vinegar 🙂 Reply

  • Lena
    April 13, 2017

    Could I fry the fish and assemble the casserole and refrigerate overnight and bake the next day? Thinking of adding this to the Easter menu.. 🙂 Reply

    • Natasha
      natashaskitchen
      April 13, 2017

      Hi Lena I do think that would work as a make-ahead option. I hope you love it!! Oh, you will probably have to bake a few minutes longer if it is going from the refrigerator into the oven. Reply

  • Rachel
    March 9, 2017

    I love your blog. I tried quite a few of your recipes, and my family and I liked all of them. No leftovers.

    Your instructions are so clear and easy to follow, and I really appreciate all your hard work.

    This recipe deserved 5 stars as well. In fact, I made this 3 times- once with cod, once with salmon, and today with tilapia. I will make this again for sure. Reply

    • Natasha's Kitchen
      March 9, 2017

      Thanks for the many compliments! 🙂 I am happy to hear how much you love the recipe Rachel!! Reply

  • Mary theresa
    January 28, 2017

    Natasha

    I tried your recipe dish for Baked Tilapia and Vegetable casserole. OMG, it was soooo delicious! Just had to share that with you. As well, your chicken and mushroom casserole is one of the best I have ever tried. Thankyou so much for continuing to add recipes – I have tried so many on other sites, but they never quite tasted as good as they looked. Yours however, really do taste as good as they look!

    Blessings,
    Mary Theresa Reply

    • Natasha
      natashaskitchen
      January 30, 2017

      That is seriously the best review ever!! Thank you so much for the amazing compliment! 🙂 Blessings to you as well! Reply

  • Yelena
    January 21, 2017

    Quick question, if the meat marinades over night, will it become mushy or too soft? Thanks in advance! Reply

    • Natasha
      natashaskitchen
      January 21, 2017

      Hi Yelena, it will not become too soft. You can assemble the casserole and marinate in the fridge overnight and bake the next day. You might need to add a few minutes to the bake time if you are starting with a cold refrigerated casserole. Reply

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