Mediterranean Style Baked Tilapia

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!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 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

Directions

Step 1

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

Step 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.

Step 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.

Step 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.

Step 5

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

Step 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.

Step 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.

Step 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

Serving size	952 grams (952.0g)

Amount per serving	% Daily Value*
Calories	1266

Total Fat 81.30g	104%
Saturated Fat 14.10g	71%
Polyunsaturated Fat 0.00g
Cholesterol 228mg	76%
Sodium 4181mg	182%
Total Carbohydrate 34.20g	12%
Dietary Fiber 10.00g	36%
Total Sugars 11.60g
Protein 110.00g	220%

Vitamin D 0IU	0%
Calcium 229mg	18%
Iron 7mg	40%
Potassium 2476mg	53%

*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: 55.9%

Protein: 33.6%

Carbs: 10.5%