Mediterranean Baked Tilapia
Experience the vibrant flavors of the Mediterranean with this easy Baked Tilapia recipe. Fresh tilapia fillets are topped with a zesty blend of tomatoes, olives, and capers, then baked to perfection. This dish is not only quick to prepare but also healthy and satisfying, making it a fantastic weeknight dinner option.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 4 tilapia fillets (about 4 oz each)
- 2 tablespoons olive oil
- 2 tomatoes, diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 lemon, sliced
- 1/4 cup black olives, pitted and sliced
- 1/4 cup capers
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 cup fresh parsley, chopped
Instructions
- Preheat oven to 400°F (200°C).
- Place tilapia fillets in a baking dish.
- In a bowl, combine olive oil, tomatoes, onion, garlic, olives, capers, oregano, salt, and pepper.
- Spoon the mixture over the tilapia.
- Top with lemon slices.
- Bake for 20 to 25 minutes until fish flakes easily with a fork.
- Garnish with fresh parsley before serving.
Nutrition
- Serving Size: 1 fillet (113g)
- Calories: 220
- Sugar: 2g
- Sodium: 580mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 24g
- Cholesterol: 60mg
Find it online: https://samiharecipes.com/mediterranean-baked-tilapia/