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Mediterranean Style Baked Tilapia

by Katerina

5 from 1 vote

Jan 10, 2016, Updated Apr 19, 2024

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Discover the deliciousness of Mediterranean cuisine with this simple yet amazing oven-baked tilapia recipe. It’s an easy dinner that’s perfect for any day of the week, featuring tender tilapia fish fillets richly flavored with olive oil and a vibrant tomato sauce. 

This Mediterranean-style baked tilapia is a quick, easy, and healthy fish recipe with olives and tomatoes that’s perfect for a weeknight dinner and fancy enough for a dinner party.

Whether you’re new to tilapia recipes or a seasoned fan, this flavorful baked fish dish is sure to impress even the seafood haters in your household. Ideal as a main course or alongside your favorite side dishes, this recipe will bring the essence of the Mediterranean right to your table. I also love it because it’s really quick. Make the tomato sauce in five minutes, stir in some olives, throw the filets on top, and you’re ready to cook it!

Ingredients You’ll Need

Grab the following basics to make our Mediterranean baked tilapia recipe. From juicy tomatoes to tender fish filets, these simple ingredients will create a flavorful and easy tilapia dish!

• Extra Virgin Olive Oil: You can substitute it with avocado oil for a milder flavor.
• Grape Tomatoes: They add a sweet and tangy contrast; cherry tomatoes can be used.
• Salt and Fresh Ground Black Pepper: Used to enhance all the flavors.
• Garlic: I like to use fresh garlic, but garlic powder will do. Adjust the quantity based on your preference.
• Dried Oregano: Provides an herbal flavor.
• Green Olives: I suggest using your favorite (pitted) olives. I like this recipe with black olives or green ones.
• Tilapia Fillets: Any white fish, like cod or halibut, can also be used. If you are using frozen fish, fully thaw it before cooking,
• Crumbled Feta Cheese: Offers a salty, creamy taste, but goat cheese could be a substitute.
• Chopped Fresh Parsley: For garnish, adding a fresh finish, but cilantro is a good alternative.

How To Make Mediterranean Style Baked Tilapia

Follow these easy steps to prepare the tilapia. This guide will take you through everything from seasoning the filets to baking them. For the full recipe, scroll down the page to the recipe card.

1. Prep. Preheat the oven to 400°F and grease a 9×13-inch baking dish with cooking spray.
2. Cook the tomatoes. In a nonstick skillet, heat most of the olive oil over medium heat. Sauté the tomatoes seasoned with salt and pepper until tender, about 4-5 minutes. Add garlic and cook for another minute until aromatic.
3. Add remaining ingredients. Remove from heat, stir in oregano and olives, and transfer to the baking dish. Season tilapia fillets with salt and pepper and lay them over the tomato mixture in a single layer. Drizzle with the remaining olive oil.
4. Cook. Bake uncovered for 12-55 minutes, until the fish is cooked through.
5. Serve. Remove from the oven, sprinkle with feta cheese, and garnish with parsley.

Serving Suggestions

There are some really delicious things going on in this baking dish, starting with a bed of blistered, garlicky tomatoes and olives tucked underneath a soft fillet-o-fish, moving on to a satisfying sprinkle of crumbled feta cheese. All we need now is a simple side dish to add to our delicious meal. I like to serve this with a crisp green salad, steamed broccoli, or over a bed of fluffy couscous or Mediterranean rice. For a heartier meal, consider pairing it with roasted potatoes or a slice of crusty bread to soak up the juicy tomato sauce.

Proper Storage

This Mediterranean-inspired baked tilapia recipe is not only a breeze to prepare but also a great way to enjoy a healthy, flavorful meal any day of the week, even as leftovers. To Store, keep leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it up in the oven at 275°F until heated through, or microwave on medium power to preserve the texture of the fish.

This is the last thing, I promise… hit print. You want this recipe in your recipe box. ♥

ENJOY!

Favorite Fish Recipes

• Grilled Swordfish
• Tilapia Risotto
• Pan Fried Tilapia
• Panko Crusted Salmon with Tuscan Tomato Sauce
• Baked Sockeye Salmon

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5 from 1 vote

Mediterranean Style Baked Tilapia

by Katerina | Diethood

This baked tilapia recipe makes for an easy dinner that’s perfect for any day of the week. It features tender fish fillets richly flavored with olive oil, feta cheese, olives, and a vibrant tomato sauce. 

Prep Time: 10 minutes minutes

Cook Time: 35 minutes minutes

Total Time: 45 minutes minutes

Servings: 4

Ingredients 

1x2x3x

• ▢ 2 tablespoons olive oil,, divided
• ▢ 4 cups cherry or grape tomatoes,, halved
• ▢ salt and freshly ground black pepper,, to taste
• ▢ 4 cloves garlic,, finely chopped
• ▢ ½ tablespoon dried oregano
• ▢ 1 cup Green Olives,, pitted and chopped
• ▢ 4 Tilapia Fillets,, fresh or frozen (If frozen, thaw before cooking)
• ▢ ⅓ cup crumbled Feta Cheese,, optional
• ▢ chopped fresh parsley,, for garnish

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Instructions 

• Preheat the oven to 400˚F and lightly grease a 9×13 baking dish with cooking spray. Set aside.
• Heat 1-1/2 tablespoons olive oil in a nonstick skillet over medium heat. Add the tomatoes, season with salt and pepper, and stir occasionally. Cook for 4 to 5 minutes or until juicy and tender.
• Stir in the garlic and continue to cook for 1 more minute or until fragrant.
• Remove from heat. Add the oregano and chopped olives; mix to combine.
• Transfer the tomato mixture to the baking dish. Taste the sauce for seasoning and adjust accordingly.
• Season the Tilapia with salt and pepper and arrange the fillets over the tomatoes in one single layer. Drizzle with remaining olive oil.
• Bake, uncovered, for 12 to 15 minutes or until the fish is flaky and cooked through.
• Remove from oven.
• Sprinkle with feta cheese, garnish with parsley, and serve.

Nutrition

Calories: 355kcal | Carbohydrates: 12g | Protein: 38g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 96mg | Sodium: 765mg | Potassium: 1100mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2155IU | Vitamin C: 33.3mg | Calcium: 135mg | Iron: 2.1mg

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

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