Italian Style Tilapia

Tilapia del Estilo Italiano

Italian Style Tilapia is another sheet pan dinner, but in my case, I prepare it in a 9X13 inch pan.  This recipe is very simple.  The ingredients are layered in a prepared baking pan before being placed in the oven and baked.  The best part is that the Tilapia is baked from the frozen state, so it’s a great dish if you’ve forgotten to thaw the meat for dinner.   Italian style tilapia practically prepares itself.

I’m not misleading you.  There’s really not much work involved in preparing a pan full of Italian Style Tilapia.Italian Style Tilapia

First, some zucchini, sweet, or bell, peppers,  and onions are sliced up and arranged in a baking pan.  These are tossed with olive oil and sprinkled with granulated garlic.Italian Style Tilapia

A layer of frozen fish fillets are layered on top of the vegetables.Italian Style Tilapia

This is topped with marinara sauce.Italian Style Tilapia

Add a sprinkling of Parmesan cheese, and the whole thing toes into the oven.

If you’re serving this over pasta, you will want to start the water on the stove about 30 minutes after the Tilapia goes into the oven.  That will ensure that when the Italian Style Tilapia is ready, you can plate it atop a serving of pasta.  We opted for some artisan Bucatini because that’s what we had, but this could be served with any kind of pasta, over rice,  or by itself if you’re cutting down on carbs.  Italian Style Tilapia

Give our recipe for Italian Style Tilapia a try and let us know what you think by leaving a comment below.

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5.0 from 1 reviews
Italian Style Tilapia
Author: 
Recipe type: Dinner Entree
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Tilapia fillets are baked, from frozen, atop a bed of vegetables and topped with marinara sauce and a sprinkling of cheeses. Total cost of recipe without past is $9.24. Pasta will add another $1.00 to $2.29 to the dish. Price per serving without pasta is $1.54. With non artisan pasta, the price per serving is $1.71, As prepared in my house for this recipe, the total cost of the recipe was $11.90 or $1.99 per serving. This included the cost of additional Parmesan to sprinkle on top.
Ingredients
  • 3 medium zucchini sliced ¼ inch thick ($0.99)
  • 1 medium onion, halved and sliced into crescents ($0.25)
  • 1 red bell pepper or five to six small sweet peppers, cut into strips ($0.78)
  • 2 tablespoons olive oil ($0.28)
  • ½ teaspoon granulated garlic ($0.04)
  • 6 frozen tilapia fillets ($5.16)
  • 3 cups marinara sauce (can use a can or jar of sauce) ($1.00)
  • ½ cup fresh shredded Parmesan cheese, plus more for serving ($0.74)
pound of pasta for serving (optional) ($0.99 for regular pasta to $2.99 for artisan Bucatini)
Instructions
  1. Preheat oven to 375 degrees.
  2. Arrange vegetables in the bottom of a 9X13 inch baking pan, or a 13 by 18" half sheet pan, that has been sprayed with non stick spray.
  3. Drizzle two tablespoons of olive oil over top of the vegetables and toss to coat.
  4. Sprinkle the granulated garlic evenly over top of the vegetables.
  5. Spread vegetables evenly over the bottom of the baking pan.
  6. Arrange tilapia fillets over the vegetables.
  7. Pour marinara sauce over top of the tilapia and vegetables, distributing it evenly.
  8. Sprinkle the top of the casserole with ½ cup of fresh shredded Parmesan cheese.
  9. Place pan in a 375 degree oven for 35 -45 minutes or until fish is fully cooked.
  10. Serve over pasta, rice, or polenta. This can also be served without added carbs.
  11. If serving with pasta, you will need to start the water for the pasta 30 minutes before the end of the cooking time to allow it to come to a boil, and for the pasta to cook.

Italian Style Tilapia baked over a bed of vegetables and smothered in a rich tomato marinara sauce.

Nutrition information is for one tilapia fillet with 1/6th of the vegetables and sauce.

Nutrition Facts
Amount Per Serving
Calories 309
% Daily Value
Total Fat 12.8g
16%
Saturated Fat 3.9g
20%
Trans Fat 0.0g
Cholesterol 49mg
16%
Sodium 685mg
30%
Total Carbohydrates 24.2g
9%
Dietary Fiber 5g
18%
Sugars 14.6g
Protein 26.9g
Vitamin D 0%
Potassium  15%
Calcium 10%
Iron 8%

Italian Style Tilapia

This Nutrition Information is for a serving of Italian Tilapia as described above over a serving of cooked pasta.

Nutrition Facts
Amount Per Serving
Calories 575
% Daily Value
Total Fat 14.1g
18%
Saturated Fat 3.9g
20%
Trans Fat 0.0g
Cholesterol 49mg
16%
Sodium 685mg
30%
Total Carbohydrates 80g
29%
Dietary Fiber 7.7g
27%
Sugars 17.2g
Protein 36.2g
Vitamin D 0%
Potassium 15%
Calcium 10%
Iron 21%

2 thoughts on “Tilapia del Estilo Italiano

  1. Ahh. Just back from vacation and not quite ready to jump into full meals yet. so this quick one dish and easy prep is just what I was looking for. I love tilapia, the hubby not so much, but smothered in tomato sauce and cheese will be hard for him to turn up his nose.

    1. Sheet pan meals are such a simple way to get dinner on the table that I have fallen in love with them. As for your husband, my son is not a fan of tilapia, either, and he ate two servings of this. I think you’re right that it was the marinara and the cheese, and he loves pasta. Let me know how your hubby likes it.

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