Baked Fish Fillet Casserole
A flavorful baked fish casserole featuring tender fish fillets topped with fresh vegetables and herbs, perfect for a healthy, family-friendly dinner with Mediterranean flair.
Ingredients
Instructions
- Preheat oven to 425°F and butter a casserole dish.
- Lay the fish fillets in the prepared dish.
- Sprinkle sliced onion over the fish.
- Lay tomato slices and zucchini slices down the middle of the fish, alternating.
- Arrange additional tomato slices around the edges of the casserole dish.
- Brush the fish and vegetables with the remaining olive oil.
- Bake for about 20 minutes until the fish is cooked through.
- Sprinkle with salt, pepper, and chopped herbs before serving.
Tips & Substitutions
For optimal flavor, use fresh herbs like basil or parsley, but dried herbs can work in a pinch. If you prefer a different protein, substitute the fish with salmon or cod for a delightful twist. Adding a touch of lemon juice before baking can enhance the dish's freshness. For a heartier meal, consider layering in thinly sliced potatoes or bell peppers.
Serving Suggestions
This baked fish fillet casserole pairs beautifully with a side of steamed vegetables or a light salad for a complete meal. Consider serving it with a drizzle of Extra Virgin Delight olive oil for added richness. A crusty bread or garlic bread can help soak up the delicious juices, making your meal even more satisfying.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the casserole back in a preheated oven at 350°F for about 15-20 minutes, or until warmed through. You can also microwave in 1-minute intervals, ensuring it’s evenly heated without drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Fish Fillet Casserole contains roughly 191 calories, with 6g protein, 6g carbohydrates, and 16g fat. It is a good source of protein (12% of the Daily Value), iron (12% of the Daily Value), and vitamin A (12% of the Daily Value). Note that it is relatively high in sodium, at 849mg per serving (37% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets, but make sure to thaw them completely before baking. This ensures even cooking and better texture. If they're not thawed, the cooking time may need to be adjusted accordingly.
What type of fish works best for this casserole?
Thick, firm fish fillets like cod, halibut, or even tilapia work well for this casserole. These types hold their shape during baking and provide a satisfying texture. Avoid flaky fish varieties, as they may break apart too easily.
Can I add other vegetables to the casserole?
Absolutely! Feel free to incorporate other vegetables such as bell peppers, asparagus, or even spinach. Just ensure that the vegetables are cut into similar thicknesses to ensure even cooking. This flexibility allows you to customize the dish to your taste.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).