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Cheesy Vermont Pepper Baked Tilapia Recipe
Tilapia is the word used to describe various members of the cichlid fish family. They are caught in freshwater lakes, ponds, and streams. Tilapia is a white fish with a mild taste, which is great because you can combine this fish with many different sauces. You can usually use fresh or thawed tilapia in tilapia fish recipes but fresh fish does have a superior flavor and texture which you will notice if you are making something without a sauce or much seasoning.
If you cannot find tilapia, you can substitute flounder because it is similar in both texture and flavor. This baked tilapia recipe is wonderfully flavored with tarragon and basil. It also includes bell peppers, cheese, and celery for interesting texture, color, and taste. Watch the fish while it is cooking. As soon as it is opaque, it is done. Being opaque means it is not shiny or glossy any more. Once you can flake it easily, it is very done, perhaps too much for some people. Overcooked fish tends to be dry and rubbery so err on the side of caution. The fish will keep cooking for a minute once you have removed it from the oven anyway.
Serve this delicious baked tilapia recipe with fresh steamed broccoli spears and a baked potato with fixings. For a healthier meal, you can serve it with fresh grilled summer squash and zucchini instead.
Creamy Baked Tilapia Casserole with Bell Peppers
Ingredients -
2 lbs fresh tilapia filets
½ cup chopped red bell pepper
½ cup chopped yellow bell pepper
¼ cup chopped orange bell pepper
½ cup coarsely chopped Vidalia onion
3 tablespoons extra virgin olive oil
1 teaspoon fresh tarragon
1 teaspoon fresh basil
¼ cup milk
3 tablespoons oat flour
Salt and black pepper, to taste
1 cup shredded mozzarella
¼ cup Cabot's Vermont sharp cheddar
Preparation:
Preheat the oven to 375 degrees F.
Prepare the tilapia by rinsing under clear cold water and pat dry with a paper towel.
Heat the olive oil in a wok over a medium heat.
Sauté the onions till they start to turn translucent then add the bell peppers.
Continue to sauté for a few minutes, and then push them up the sides of the wok.
Add the tilapia to the wok and sear each side for 20 seconds, then transfer it to an 11 x 13 baking dish.
Add the milk, basil, tarragon, salt, pepper, and oat flour to the wok until well combined and warmed.
Cook this for approximately one minute, stirring continually until the mixture starts to thicken.
Next, slightly lower the heat and add the mozzarella cheese until it melts, do not allow it to boil.
Pour the sauce over the fish until it is covered.
Bake for approximately 10 to 14 minutes or until a fork easily flakes the fish.
Divide out even portions onto individual plates and sprinkle some of the Vermont cheddar cheese over each portion.
Serves 8
Baked Tilapia Recipe
Photo Description:
You can see from this picture how using a mixture of red, yellow, and orange bell peppers adds bright summer colors to the dish and makes it extra appetizing. If you do not have orange ones, just use red and yellow ones. The creamy, cheese sauce adds a luxurious texture to this easy tilapia recipe and the basil and tarragon adds a gentle herby hint but not too much. This might be one of our most easy fish recipes for the oven but it is also one of the most flavorful and the creamy cheese sauce means that kids will go crazy for it too.
