Mediterranean Tilapia Quick and Easy
Experience the vibrant flavors of the Mediterranean with this quick and easy tilapia recipe that’s perfect for weeknight dinners or impressing guests without the hassle. Featuring tender tilapia fillets nestled in a zesty medley of cherry tomatoes, Kalamata olives, red onions, and garlic, this dish is elevated by fragrant oregano, fresh parsley, and a burst of citrus from freshly squeezed lemon juice. Ready in just 25 minutes from prep to plate, it’s a healthy and flavorful meal that pairs beautifully with rice, quinoa, or crusty bread to soak up the rich, savory juices. With its simple one-pan cooking method and Mediterranean-inspired ingredients, this dish is a go-to option for seafood lovers seeking a delicious and stress-free dining experience.
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Recipe Information
Ingredients
- 4 fillets Tilapia fillets
- 2 tablespoons Olive oil
- 1.5 cups Cherry tomatoes
- 0.5 cup Kalamata olives (pitted and sliced)
- 1 small Red onion (thinly sliced)
- 2 cloves Garlic cloves (minced)
- 2 tablespoons Fresh parsley (chopped)
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 whole Lemon
Instructions
Preheat your oven to 375°F (190°C).
Rinse the tilapia fillets under cold water and pat them dry with paper towels. Set aside.
In a large oven-safe skillet, heat the olive oil over medium heat.
Add the sliced red onion and cook for 2-3 minutes until softened.
Stir in the minced garlic and cook for another minute, being careful not to burn it.
Add the cherry tomatoes and kalamata olives to the skillet. Sprinkle with dried oregano, salt, and black pepper, and cook for 3-4 minutes until the tomatoes begin to soften and release their juices.
Nestle the tilapia fillets into the tomato mixture, ensuring each fillet is partially submerged in the sauce.
Squeeze the juice of half the lemon over the fillets and slice the remaining half into thin rounds. Place the lemon slices on top of the fillets for added flavor.
Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the tilapia is cooked through and flakes easily with a fork.
Remove from the oven and garnish with fresh parsley before serving.
Serve the Mediterranean tilapia with your choice of rice, quinoa, or crusty bread to soak up the flavorful sauce.
Nutrition Facts
Calories |
1108 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.4 g | 76% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 2336 mg | 102% | |
| Total Carbohydrate | 32.8 g | 12% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 10.8 g | ||
| Protein | 109.8 g | 220% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 225 mg | 17% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2436 mg | 52% | |
*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.
