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I have so much to discuss.

First, This is probably the ugliest thing I’ve ever photographed.

So please forgive me.

You have to understand that I tried to take a good picture of this casserole, but there was no way to make bright green peas, bright yellow cheddar cheese, and bright red tomatoes look even remotely good together. Better layering may have saved the photo, but the dish was still a winner. More on that in a minute.

Second, the lack of posts this week was due to “that stomach bug that’s been going around.” I was struck down suddenly on Thursday night with the bug, left immobile on Friday and Saturday, and then had to re-introduce food to my body Sunday-Tuesday. Finally, almost a week later, I can eat chocolate again, walk briskly for 30 minutes, and sing in the shower.

All important things in my life.

So yeah. That means I drank Gatorade and ate saltines all week. I missed real food. And I also missed cooking. A lot.

So last night, while talking to my mom on the phone, she gave me an idea for today’s Whip it up Meal.

Light enough for those recovering from ailment, but filling enough to satisfy the big eaters out there. Plus, incredibly versatile!

Easy Tilapia Casserole (Adapted from Kraft)

Prep: 5 minutes Cook: 15-20 minutes


  • 2 cups instant rice (white OR brown will work)
  • 1/2 cup water
  • 4 tilapia fillets
  • 1 (14.5 oz) can diced tomatoes, undrained
  • 3/4 cup frozen peas
  • 2 tbsp Italian seasoning
  • 1/2 tbsp garlic powder
  • 2 tbsp minced onion
  • 1/2 cup cheddar cheese
  • salt and pepper


  1. Mix rice and water in a microwavable casserole dish. Place fish in a single layer over the rice; top with tomatoes, peas, Italian seasoning, garlic powder, and minced onion.
  2. Cover and microwave on high for 10 minutes. Remove from microwave and top with cheese. Microwave for 2-3 more minutes until the cheese is melted, the rice is cooked, and the fish flakes easily with a fork.
  3. Season with salt and pepper and serve immediately.

My Two Cents: I don’t usually cook things in the microwave, but in this case, it doesn’t change the quality of the food. I’ve cooked tilapia in the oven, on the stovetop, and now in the microwave, and I find no difference in taste between cooking methods.

Brown rice may take a few additional minutes to cook in the microwave, so be aware of that before you make it.

If your tilapia is frozen AND the fillets are small, then you don’t need to thaw them beforehand. If they are frozen and large, thaw first — then microwave according to the recipe.

Last, this was SO easy. You quite literally throw everything into a dish and microwave it.

Enjoy! :)