Baked Tilapia with Tomatoes Olives
Elevate your weeknight dinner with this vibrant and flavor-packed Baked Tilapia with Tomatoes and Olives. Juicy cherry tomatoes and briny kalamata olives create a zesty Mediterranean-inspired base, while tender tilapia fillets are delicately seasoned with dried oregano, garlic, and fresh lemon slices for a burst of brightness. This easy-to-make dish bakes to perfection in just 20 minutes, resulting in flaky, melt-in-your-mouth fish surrounded by a rich, savory sauce. Garnished with fresh parsley and perfect alongside crusty bread or fluffy steamed rice, this healthy, one-pan meal is as visually stunning as it is delicious. Ready in under 30 minutes, it’s the ideal recipe for a quick, wholesome dinner that doesn’t skimp on flavor.
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Recipe Information
Ingredients
- 4 pieces tilapia fillets
- 2 cups cherry tomatoes
- 0.5 cup kalamata olives
- 2 tablespoons extra-virgin olive oil
- 3 cloves fresh garlic cloves
- 1 whole lemon
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Preheat the oven to 375°F (190°C).
Rinse the tilapia fillets under cold water and pat them dry with paper towels.
In a baking dish large enough to hold the fillets in a single layer, scatter the cherry tomatoes and kalamata olives.
Drizzle 1 tablespoon of olive oil over the tomatoes and olives and toss to coat. Sprinkle them with a pinch of salt and black pepper.
Finely mince the garlic cloves and sprinkle them evenly over the tomatoes and olives.
Place the tilapia fillets on top of the tomato and olive mixture.
Drizzle the remaining 1 tablespoon of olive oil over the fillets. Sprinkle the fillets with the dried oregano, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper.
Slice the lemon into thin rounds and lay them over each tilapia fillet.
Bake in the preheated oven for 18-20 minutes, or until the tilapia flakes easily with a fork and the tomatoes are soft and slightly blistered.
Remove the baking dish from the oven and let it rest for 5 minutes.
Garnish with freshly chopped parsley before serving.
Serve the baked tilapia warm with the tomato and olive mixture spooned over the top. Optionally, pair with crusty bread or a side of steamed rice.
Nutrition Facts
Calories |
245 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.9 g | 19% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 739 mg | 32% | |
| Total Carbohydrate | 8.9 g | 3% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 2.7 g | ||
| Protein | 21.8 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 62 mg | 5% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 582 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
