Tilapia & Veggie Casserole



  • 2 lbs. tilapia fillets
  • Olive oil, for sautéing
  • 3 tbsps. Ketchup
  • 3 tbsps. Mayo


  • 2 eggs
  • 1 cup buttermilk
  • 2 tbsps. Soy sauce
  • ½ tsp. salt
  • 1/8 tsp. pepper


  • 2 thinly sliced bell peppers
  • 2 grated carrots
  • 1 onion, sliced into thin half-circles
  • Olive oil, for sautéing

Whisk together marinade ingredients. Pour into gallon-sized bag, and add tilapia. Marinate for an hour and a half in the fridge. Sauté veggies in lg. skillet, until softened. Remove from pan and set aside. Drain and discard fish marinade. In same skillet as veggies, sauté fish in oil (a couple min. per side, until golden). Preheat oven to 375º. Layer a 9×13” casserole dish with ½ of the veggies. Place fish on top. Mix together ketchup and mayo, and brush over the fish. Cover w/ remaining veggies. Sprinkle w/ additional salt & pepper. Cover, and bake for 30 min.


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