Convenient tilapia casserole layers flaky fillets over spiced diced tomatoes and finishes with crumbled feta. It bakes in about 14 minutes at 400°F, so dinner is genuinely convenient. Bright lemon, oregano, and a whisper of red pepper keep the flavors lively.
Preparation Time: 15 minutes Cooking Time: 14 minutes Servings: 4
Ingredients:
- 2 (14 oz / 396g) cans sugar-free diced tomatoes with basil and garlic (with juice)
- 0.33 cup (20g / 0.71 oz) fresh parsley, chopped and divided
- 0.25 tsp. (0.5g / 0.02 oz) dried oregano
- 0.5 tsp. (1g / 0.04 oz) crushed red pepper flakes
- 4 (6 oz / 170g) tilapia fillets
- 2 tbsp. (30ml / 1 oz) fresh lemon juice
- 0.66 cup (100g / 3.5 oz) feta cheese, crumbled
Step-by-Step Instructions
- Preheat the oven to 400°F (200°C). In a shallow baking dish, mix the diced tomatoes with their juice, 0.25 cup (15g / 0.53 oz) of the fresh chopped parsley, 0.25 tsp. (0.5g / 0.02 oz) dried oregano, and 0.5 tsp. (1g / 0.04 oz) crushed red pepper flakes until well combined.
- Arrange the 4 (6 oz / 170g) tilapia fillets over the tomato mixture in a single, even layer, then evenly drizzle the 2 tbsp. (30ml) of fresh lemon juice directly over the fish.
- Spoon a small amount of the tomato mixture from the bottom of the dish over the top of the tilapia fillets, then sprinkle the 0.66 cup (100g / 3.5 oz) of crumbled feta cheese evenly across the dish. Bake uncovered for 12 to 14 minutes, or until the fish is opaque and flakes easily with a fork. Serve hot, garnished with the remaining fresh parsley.
Nutrition Information (Per Serving)
- Calories: 246 kcal
- Carbohydrates: 9.4g (0.33 oz)
- Protein: 37.2g (1.31 oz)
Pro Tips
As a chef, I love recipes that are easy but taste like they took hours. To ensure your Tilapia Casserole comes out perfectly every single time, keep these expert tips in mind:
- Pat the Fish Dry: Before adding your tilapia fillets to the baking dish, pat them thoroughly with a paper towel. Removing excess moisture prevents the tomato sauce from becoming watery as the fish bakes.
- Crumble Your Own Feta: For the best texture and flavor, buy a block of feta in brine rather than pre-crumbled cheese. Freshly crumbled feta melts much better and avoids the anti-caking agents found in packaged varieties.
- Control the Heat: The crushed red pepper flakes add a wonderful, warming background heat. If you are serving this healthy tilapia casserole to kids or prefer a milder flavor, reduce it to 0.12 tsp (0.25g / 0.01 oz). For spice lovers, add a dash of cayenne!
- Let It Rest: Once out of the oven, let the casserole rest for about 3 to 5 minutes before serving. This allows the juices to settle and the tomato-basil sauce to thicken up slightly, making it much easier to plate.
Frequently Asked Questions
To help you get the most out of this dish (and to boost our AIOSEO FAQ schema!), here are some of the most common questions I get about making this easy seafood dinner:
Q: Can I use frozen fish for this Tilapia Casserole? A: Yes, you absolutely can! Just make sure to safely thaw the tilapia fillets completely in the refrigerator overnight. Once thawed, be extra diligent about patting them dry to remove any excess water before adding them to your tomato base.
Q: What are the best side dishes to serve with this baked tilapia recipe? A: Because this Tilapia Casserole produces a rich, zesty tomato-basil sauce, it pairs beautifully with sides that can soak up the flavor. Serve it over cooked quinoa, fluffy couscous, or a bed of zucchini noodles. A side of roasted asparagus or garlic green beans also makes for a fantastic pairing.
Q: How long do leftovers of this healthy tilapia casserole last in the fridge? A: You can store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, I recommend gently warming it in the oven at 300°F (150°C) until heated through, so you don't accidentally overcook and dry out the flaky fish.
Q: Can I substitute the feta cheese if I don't have it on hand? A: Absolutely! While feta brings a distinct, briny tang to this tomato basil fish, goat cheese is an excellent, creamy substitution. If you prefer a milder cheese profile, freshly grated parmesan or even shredded mozzarella will melt beautifully over the top.
Pro Tips
- Buy feta in brine and crumble it yourself — block feta melts into ribbons, while pre-crumbled is coated in anti-caking agents that stay chalky in the oven.
- Pat the tilapia dry before laying it on the tomatoes; excess moisture turns the sauce watery as the casserole bakes.
- Let the dish rest 3–5 minutes out of the oven so the juices settle and the tomato-basil sauce thickens for cleaner plating.
- Halve the red pepper flakes to 0.12 tsp for a kid-friendly mild version, or add a dash of cayenne if you want real heat.
- Look for sugar-free diced tomatoes with basil and garlic — regular canned tomatoes can carry added sugar that does not belong in a keto meal.
Frequently Asked Questions
Can I make this tilapia casserole ahead of time?
Assemble the tomato base and fillets up to a day ahead and refrigerate; add the feta and bake when ready, giving a few extra minutes if it goes in cold.
Can I freeze convenient tilapia casserole?
It freezes acceptably for up to 2 months without the feta; add the cheese fresh when you bake it from thawed.
Is this casserole keto-friendly?
At 9.4g of carbs and 37.2g of protein per serving it fits a moderate keto day. The tomatoes contribute most of the carbs.
What can I use instead of feta?
Crumbled goat cheese or cotija melts similarly over the tomatoes and keeps the macros in the same range.
Recipe card below.
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Ingredients
Method
- Preheat the oven to 400°F (200°C).
- In a shallow baking dish, mix the diced tomatoes with their juice, 0. 25 cup (15g / 0.53 oz) of the fresh chopped parsley, 0. 25 tsp. (0. 5g / 0.18 oz) dried oregano, and 0. 5 tsp. (1g / 0.04 oz) crushed red pepper flakes until well combined.
- Arrange the 4 (6 oz / 170g) tilapia fillets over the tomato mixture in a single, even layer, then evenly drizzle the 2 tbsp. (30ml) of fresh lemon juice directly over the fish.
- Spoon a small amount of the tomato mixture from the bottom of the dish over the top of the tilapia fillets, then sprinkle the 0. 66 cup (100g / 3.5 oz) of crumbled feta cheese evenly across the dish.
- Bake uncovered for 12 to 14 minutes, or until the fish is opaque and flakes easily with a fork.
- Serve hot, garnished with the remaining fresh parsley.
- Pat the Fish Dry: Before adding your tilapia fillets to the baking dish, pat them thoroughly with a paper towel. Removing excess moisture prevents the tomato sauce from becoming watery as the fish bakes.
- Let It Rest: Once out of the oven, let the casserole rest for about 3 to 5 minutes before serving. This allows the juices to settle and the tomato-basil sauce to thicken up slightly, making it much easier to plate.
