Quick N Easy Mediterranean Baked Tilapia Recipe
This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for a impressive yet easy dinner.
Baked Tilapia with Tomatoes & Feta! The tender, flaky fish is covered in a lemon garlic sauce, cozied up with burst cherry tomatoes, Mediterranean seasonings and gooey bits of feta cheese. If you think baked fish sounds boring, this recipe is for you! Each bite is savory with just the right pop of brightness. It’s ready in just over 30 minutes and great for impressing on weeknights or dinner parties.
Prep Time: 10 minutes
Cook Time: 20 minutes
Yield: 4
Ingredients For Quick N Easy Mediterranean Baked Tilapia Recipe
⭐1 pint cherry tomatoes, sliced in half
⭐1 large shallot, thinly sliced
⭐3 garlic cloves, minced
⭐1 small lemon, thinly sliced into rings
⭐2 tablespoons olive oil, divided
⭐3/4 teaspoon kosher salt
⭐4 ounce block feta cheese
⭐1 1/2 pounds tilapia
⭐1 tablespoon Italian seasoning
⭐1 pinch red pepper flakes (optional)
⭐1/2 teaspoon smoked paprika (or standard paprika)
⭐2 tablespoons drained capers
⭐Finely chopped fresh parsley or basil, for garnish
⭐Fresh ground black pepper
Instructions For Quick N Easy Mediterranean Baked Tilapia Recipe
⭐Preheat the oven to 425 degrees Fahrenheit.
⭐Chop the tomatoes, shallot, garlic, and lemon as noted above.
⭐Place the chopped vegetables and lemon slices in the bottom of a 9 x 13″ baking dish and mix with 1 tablespoon olive oil, 1/4 teaspoon salt, and fresh ground black pepper.
⭐Crumble the feta cheese into rough chunks and add it to the pan, tossing gently to combine.
⭐Pat the tilapia dry. Rub it with 1 tablespoon olive oil and 1/2 teaspoon kosher salt, split between the filets. Place it on top of the vegetables and feta in the pan.
⭐Sprinkle both fillets with the Italian seasoning and a few grinds fresh ground black pepper, then add the red pepper flakes and smoked paprika. Sprinkle the capers over the top.
⭐Place the pan in the oven and bake for 20 to 25 minutes (depending on the thickness of the fish), until the fish is flaky and the internal temperature is 140 degrees Fahrenheit when measured with a food thermometer.
⭐Garnish with chopped parsley and remove the lemon slices when serving (or eat them if you like!).
NUTRITIONAL INFO:
Serves 4Calories Per Serving: 320 21%TotalFat16.2gSaturatedFat6.3g2%TotalCarbohydrate6.3g4%DietaryFiber1.2gSugars3.7g78%Protein39.2g7%VitaminA67.1µg18%VitaminC15.9mg13%Calcium 171.9mg8%Iron 1.5mg54%Vitamin D 10.8µg15%Magnesium62.7mg16%Potassium739mg29%VitaminB60.5mg132%Vitamin B12 3.2µg