This Easy Mediterranean Baked Tilapia quick dish combines simplicity, flavour, and taste. Tilapia fillets marinated in a super savoury mix of lemon juice, olive oil, and bold spices. The fillets are baked to perfection and tucked underneath with olives, cherry tomatoes, and capers that will leave everyone at the table asking for more.
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This Mediterranean baked tilapia is an absolute winner when a protein-packed weeknight meal needs to be on the table within 30 minutes. Serve with Herb-Roasted Potatoes and Mediterranean Pasta Salad, or Tomato Cucumber Salad for a wholesome and satisfying Mediterranean feast!
As the tilapia fillets bake, they soak up the vibrant flavors of lemon, olive oil, and fresh herbs, transforming them into savory, tender dishes like Mediterranean Baked Mackerel Fillets and Baked Cod. Adding briny olives, juicy cherry tomatoes, and tangy capers infuses fish with bursts of flavour. If you want to try baked whole fish, then this baked whole branzino and baked whole mackerel should be your go to.
While tilapia's appearance might resemble chicken, its delicate texture and ability to take on the surrounding flavours make it a standout choice for this Mediterranean-inspired dish.
Why Choose This Recipe
Versatility: You can swap ingredients in this Mediterranean baked tilapia with your favourites and serve it with any side you choose.
Simple Ingredients, Big Flavour: This recipe works so well because it relies on a handful of simple, readily available, and easy-to-find ingredients. Want to try more well-seasoned fish with various ingredient choices? Try this Cameroonian Grilled Fish or Caribbean Grilled Red Snapper.
Healthy Cooking Method: Baking is a healthier cooking method than frying, as it uses less oil and retains more of the fish’s natural nutrients.
Recipe Ingredients
Tilapia Fillets – I prefer this mild-flavoured, lean white fish because of its nutritional benefits and versatility in absorbing the flavours of the other ingredients. Try this Baked Cod as substitution if needed.
Lemon Juice—Fresh lemon juice adds a bright, tangy flavour and tenderizes the fish, making it more succulent. It also tastes perfect in baked mackerel and baked branzino.
Fresh Herbs (Thyme, Basil, Parsley) – Thyme adds a subtle earthiness, basil offers a sweet, peppery note, and parsley provides a fresh, slightly bitter flavour that balances the olive oil richness.
Capers – These tiny yet magical pickled flower buds add a pop of acidity and a slightly salty bite that cuts through the olive oil richness.
Cherry Tomatoes – Juicy and sweet cherry tomatoes burst with flavour as they bake. Capers and cherry tomatoes also did a perfect job to my baked branzino recipe.
Hot Sauce (Optional)—Hot sauce gives the marinade a spicy kick for those who enjoy a bit of heat. It’s optional, so you can adjust the amount or leave it out altogether, depending on your taste preference.
Olives – Briny and savoury, olives impart a rich, salty flavour that enhances the overall dish. You can use green, black, or a mix of your favourite olives.
Olive Oil
Dried Oregano
Salt and Black Pepper
See the recipe card for full information on ingredients and quantities.
How to Make Mediterranean Baked Tilapia
- Step 1: Preheat your oven to 400℉. Combine the olive oil, salt, black pepper, lemon juice, oregano, hot sauce (if using), and fresh chopped herbs. Stir to combine.
- Pat the tilapia fillets dry with a paper towel, then place them in the marinade. Coat the fish thoroughly, ensuring it absorbs the flavours. Once coated, remove the fillets from the marinade and set them aside. The bowl will have leftover marinade—don't discard it yet!
- Step 3: Add the olives, cherry tomatoes, and capers to the remaining marinade. Use a spatula to stir everything until the vegetables are well coated in the marinade.
- Step 4: Pour the vegetable and marinade mixture into a baking sheet lined dish and spread evenly. Place the marinated tilapia fillets on top of the vegetables. Bake the dish in the oven for 15-20 minutes or until the fish is flaky and cooked through.
Serve and Enjoy: Remove the fish from the oven and let it rest for a few minutes. Serve with your favourite sides and enjoy your delicious Mediterranean-inspired meal.
Recipe Tips
Any Fish Cut: For this recipe, you can use whole fish, fish steak, or any of your favourite fish cuts.
Pat the Fish Dry: Before marinating, pat the tilapia fillets dry with paper towels. This draws out excess moisture and helps the marinade adhere better to the fish, resulting in a more intense flavour.
Marinate for Extra Flavor: While this baked tilapia recipe is quick, allowing the tilapia to marinate for 30 minutes before baking can deepen the flavours. If you have more time, marinate the fish in the refrigerator for up to an hour.
Don’t Overcook the Fish: Tilapia is a delicate fish that cooks quickly. Keep an eye on it in the oven, and bake until it’s flaky and opaque. Overcooking can make fish dry and tough.
Adjust the Heat: If you like spice, add the optional hot sauce or sprinkle red pepper flakes into the marinade. For a milder dish, skip the hot sauce altogether. Fans of spice will also enjoy African Suya spice.
Experiment with Vegetables: Feel free to add or swap in other Mediterranean vegetables like bell peppers, zucchini, or artichokes. They'll roast beautifully alongside the fish and add extra nutrition and flavour.
Recipe FAQs
Although I suggest serving this oven baked tilapia fresh, any leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish and vegetables in a baking dish and warm them in the oven at 350℉ until heated.
Yes, frozen tilapia fillets work well in this recipe. Just be sure to thaw them thoroughly and pat them dry before marinating.
The tilapia is done when it flakes easily with a fork and is opaque in the centre. It typically takes 15-20 minutes at 400℉, but cooking times can vary depending on the fillet thickness.
Well, not just one but multiple factors may be the reason if you end up with a mushy fish. Mushy tilapia is usually due to overcooking, using fish that wasn't fully thawed, or baking at a low temperature. Make sure to thaw the fish thoroughly, pat it dry, and bake at the correct temperature for the right amount of time.
More Mediterranean Recipes To Try
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Mediterranean Baked Tilapia
Equipment
Ingredients
- 2 Tilapia fillets
- ½ Lemon juiced
- 1 teaspoon Fresh thyme chopped
- 1 teaspoon Fresh basil chopped
- 1 teaspoon Fresh Parsley
- ¼ cup Extra virgin Olive oil
- 1 teaspoon Oregano dried
- 3 tablespoon Capers
- 1 cup Cherry tomatoes
- 1 tablespoon Hot sauce optional
- ½ cup Olives
- ½ teaspoon Salt
- ½ teaspoon Blackpepper
Instructions
- Preheat the oven to 400℉.
- Combine the oil, salt, black pepper, lemon juice, oregano, hot sauce and all the fresh chopped herbs in a mixing bowl and stir.
- Pat dry the tilapia, put it in the marinade and coat it perfectly. Remove and set aside. There will be more marinade inside the bowl.
- Combine the olives, tomatoes, and capers in the remaining marinade and stir with a spatula until well coated. Pour the mixture into a baking dish and spread it evenly.
- Put the fish on top and bake at 400℉ for 15-20 minutes until the fish is flaky.
- Remove and serve.
Notes
- Both fresh and frozen tilapia work well for baking. If using frozen, thaw the fillets completely in the refrigerator before cooking. Pat them dry with paper towels to remove excess moisture.
- Do not overbake the fish as if it will become dry and less juicy.
- Tilapia cooks quickly. Depending on the thickness of the fillets, it usually takes about 15-20 minutes. Generally, bake fish for 10 minutes per inch of thickness.
- The fish is done when it flakes easily with a fork and the internal temperature reaches 145°F (63°C).
Hello Everyone, these are the best Baked Tilapia and very easy to make. Let me know what you think about this recipe.
Bilikis
This really looks so delicious