Tilapia Casserole

Dive into the comfort of this creamy and savory Tilapia Casserole, a show-stopping one-dish meal that’s as easy as it is delicious. Featuring tender tilapia fillets layered over a bed of fluffy white rice, sautéed baby spinach, and juicy cherry tomatoes, this casserole is brought to life with a luscious, homemade Parmesan cheese sauce. Topped with a golden layer of melted mozzarella, each bite is rich, flavorful, and perfectly satisfying. With a prep time of just 20 minutes, this oven-baked delight is ideal for busy weeknights or family gatherings. Packed with vibrant vegetables, hearty protein, and gooey cheese, this tilapia casserole is destined to become a household favorite. Add this baked fish recipe to your rotation and enjoy a wholesome, crowd-pleasing dish that pairs wonderfully with a crisp side salad or garlic bread. Perfect for seafood lovers and casserole enthusiasts alike!

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 pieces tilapia fillets
• 3 cups baby spinach
• 1.5 cups cherry tomatoes
• 3 cloves garlic
• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 1.5 cups whole milk
• 0.75 cup grated Parmesan cheese
• 1 cup shredded mozzarella cheese
• 2.5 cups cooked white rice
• 1 tablespoon olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon paprika
• 2 tablespoons fresh parsley

Directions

Step 1

Preheat your oven to 375°F (190°C). Grease a 9x13-inch casserole dish with a light coat of olive oil.

Step 2

Prepare the tilapia. Pat the fillets dry with paper towels, then season both sides with 0.5 teaspoons of salt, 0.25 teaspoons of black pepper, and 0.5 teaspoons of paprika. Set aside.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.

Step 4

Add the cherry tomatoes and cook for 4-5 minutes, stirring occasionally, until they begin to soften and release juices.

Step 5

Add the baby spinach to the skillet and sauté for another 2 minutes or until wilted. Transfer the mixture to a bowl and set aside.

Step 6

Using the same skillet, melt the butter over medium heat. Whisk in the flour and cook for 1 minute, stirring constantly.

Step 7

Gradually pour in the milk, whisking to create a smooth sauce. Bring to a gentle simmer and cook for 3-4 minutes, or until thickened.

Step 8

Stir in the Parmesan cheese and season the sauce with 0.5 teaspoons of salt and 0.25 teaspoons of black pepper. Mix well and remove from heat.

Step 9

Spread the cooked rice evenly across the bottom of the prepared casserole dish. Top the rice with the sautéed spinach and tomato mixture.

Step 10

Arrange the tilapia fillets on top of the vegetables, ensuring they do not overlap.

Step 11

Pour the creamy Parmesan sauce evenly over the tilapia and vegetables, spreading it with a spatula if necessary.

Step 12

Sprinkle the shredded mozzarella cheese on top of the casserole.

Step 13

Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes.

Step 14

Remove the foil and bake for an additional 15 minutes, or until the tilapia is cooked through and the cheese is bubbly and golden.

Step 15

Garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	1741.9 grams (1741.9g)

Amount per serving	% Daily Value*
Calories	2337

Total Fat 104.70g	134%
Saturated Fat 53.60g	268%
Polyunsaturated Fat 2.10g
Cholesterol 474mg	158%
Sodium 5598mg	243%
Total Carbohydrate 162.80g	59%
Dietary Fiber 8.10g	29%
Total Sugars 24.00g
Protein 186.00g	372%

Vitamin D 161IU	805%
Calcium 2156mg	166%
Iron 13mg	70%
Potassium 2903mg	62%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.3%

Protein: 31.8%

Carbs: 27.9%