Mediterranean Style Baked Tilapia

Nutriscore Rating: 71/100

Bursting with vibrant Mediterranean flavors, this baked tilapia recipe is a healthy, one-dish wonder that's as easy as it is delicious. Tender, flaky tilapia fillets are paired with a medley of cherry tomatoes, Kalamata olives, red onion, and garlic, all seasoned with earthy oregano, smoky paprika, and a zesty splash of fresh lemon juice. Baked to perfection in just 20 minutes, this dish locks in moisture under a foil cover, ensuring a melt-in-your-mouth texture. It's beautifully finished with a sprinkle of fresh parsley for a burst of color and freshness. Perfect for busy weeknights or a light dinner, serve this Mediterranean-style creation with couscous, quinoa, or a crisp green salad for a complete Mediterranean-inspired meal. Ideal for seafood lovers and anyone seeking a quick and nourishing dinner that's brimming with bold, wholesome flavors!

Recipe Information

• Prep Time: 15 min
• Cook Time: 20 min
• Total Time: 35 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

12 items

• 4 pieces Tilapia fillets
• 1.5 cups Cherry tomatoes
• 0.5 cup Kalamata olives, pitted and halved
• 1 medium Red onion, thinly sliced
• 3 cloves Garlic, minced
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Fresh lemon juice
• 1 teaspoon Dried oregano
• 0.5 teaspoon Paprika
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

📝 Instructions

8 steps

1. Preheat your oven to 375°F (190°C). Lightly grease a large baking dish with a bit of olive oil or cooking spray.

2. Rinse the tilapia fillets under cold water and pat them dry with a paper towel. Season both sides of the fillets with half of the salt and black pepper, then set them aside.

3. In a medium bowl, combine the cherry tomatoes, halved Kalamata olives, sliced red onion, minced garlic, 2 tablespoons of olive oil, lemon juice, oregano, paprika, the remaining salt, and black pepper. Mix until the vegetables are well coated with the seasonings.

4. Spread half of the vegetable mixture evenly across the bottom of the prepared baking dish. Lay the tilapia fillets on top of the vegetables in a single layer.

5. Spoon the remaining vegetable mixture over the tilapia fillets, ensuring the fish is fully covered to absorb the zesty Mediterranean flavors.

6. Drizzle the remaining 1 tablespoon of olive oil over the top. Cover the baking dish tightly with aluminum foil to lock in moisture while baking.

7. Bake in the preheated oven for 15-20 minutes, or until the fish is opaque, flakes easily with a fork, and the vegetables are tender.

8. Carefully remove the foil and garnish the dish with freshly chopped parsley. Serve immediately with your choice of side, such as couscous, quinoa, or a simple green salad.

Nutrition Facts

1 serving (229.8g)

Calories		258
% Daily Value*
Total Fat		15.4 g	20%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0.0 g
Cholesterol		50 mg	17%
Sodium		859 mg	37%
Total Carbohydrate		8.5 g	3%
	Dietary Fiber	2.5 g	9%
	Total Sugars	3.0 g
Protein		21.6 g	43%
Vitamin D		0.0 mcg	0%
Calcium		54 mg	4%
Iron		1.6 mg	9%
Potassium		553 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.

Source of Calories

Fat: 557 cal (53.8%%)

Protein: 344 cal (33.2%%)

Carbs: 134 cal (13.0%%)