Name: Mediterranean Baked Tilapia
Prep time: 15 min
Cook time: 20 min
Ingredients: 2 Tilapia fillets; ½ Lemon (juiced); 1 tsp Fresh thyme (chopped); 1 tsp Fresh basil (chopped); 1 tsp Fresh Parsley; ¼ cup Extra virgin Olive oil; 1 tsp Oregano (dried); 3 tbsp Capers; 1 cup Cherry tomatoes; 1 tbsp Hot sauce (optional); ½ cup Olives; ½ tsp Salt; ½ tsp Blackpepper

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Tender tilapia fillets marinated in a super savoury mix of lemon juice, olive oil, and bold spices are baked to perfection, tucked underneath with olives, cherry tomatoes, and capers.

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!

Aside from being high in vitamin B12 and low in fat, calories, carbohydrates, and sodium, tilapia's mild flavour makes it a perfect canvas for absorbing the bold Mediterranean flavours in this tilapia recipe. As the tilapia fillets bake, they soak up the vibrant flavours of lemon, olive oil, and fresh herbs, transforming them into a savoury, tender dish. Adding briny olives, juicy cherry tomatoes, and tangy capers infuses fish with bursts of flavour. 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.

Mediterranean Baked Tilapia 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. You can also use cod or halibut.

Lemon Juice – Fresh lemon juice adds a bright, tangy flavour and tenderizes the fish, making it more succulent.

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.

Extra Virgin Olive Oil – A staple in Mediterranean cooking, this healthy fat is rich in antioxidants and imparts a rich, fruity flavor to the dish. It helps to coat the fish and vegetables, ensuring they cook evenly and stay moist.

Dried Oregano – This classic Mediterranean herb has a robust, slightly bitter taste that complements the other flavours in the dish.

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.

Hot Sauce (Optional) – For those who enjoy a bit of heat, hot sauce gives a spicy kick to the marinade. 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.

Salt and Black Pepper – These essential seasonings bring out the natural flavours of the ingredients.

How to Make Mediterranean Baked Tilapia

Preheat the Oven

Preheat your oven to 400℉.

Prepare the Marinade

In a mixing bowl, combine the extra virgin olive oil, salt, black pepper, lemon juice, oregano, hot sauce (if using), and all the fresh chopped herbs. Stir the mixture until all the ingredients are combined.

Marinate the Tilapia

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!

Prepare the Vegetables

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.

Assemble and Bake

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.

Mediterranean Baked Tilapia Recipe Tips

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.

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.

FAQ’s

Can I use frozen tilapia fillets?

Yes, frozen tilapia fillets work well in this recipe. Just be sure to thaw them thoroughly and pat them dry before marinating.

How do I know when the tilapia is fully cooked?

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.

How should I store leftovers?

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.

Why is my baked tilapia mushy?

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.