Description
This Mediterranean Style Baked Tilapia is a vibrant, flavorful dish perfect for a healthy home dinner. Fresh tilapia fillets are baked atop a savory mixture of sautéed cherry tomatoes, garlic, olives, and oregano, then topped with crumbled feta cheese and fresh parsley for a delicious briny and tangy finish. The recipe blends Mediterranean ingredients and simple techniques to deliver a light, flaky fish dish bursting with rich, aromatic notes.
Ingredients
Scale
For the Tomato Mixture
- 2 tablespoons olive oil
- 4 cups cherry or grape tomatoes
- Salt, to taste
- Freshly ground black pepper, to taste
- 4 cloves garlic, finely chopped
- ½ tablespoon dried oregano
- 1 cup green olives, chopped
For the Fish
- 4 fillets tilapia (fresh or frozen, thawed if needed)
- Salt, to taste
- Freshly ground black pepper, to taste
- â…“ cup crumbled feta cheese (optional)
- Chopped fresh parsley for garnish
- 2 tablespoons olive oil (divided use)
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C) and lightly grease a 9×13 inch baking dish to prevent sticking during baking.
- Sauté the Tomatoes: Heat 1.5 tablespoons of olive oil in a nonstick skillet over medium heat. Add the cherry or grape tomatoes, then sprinkle with salt and freshly ground black pepper. Cook for 4-5 minutes until the tomatoes begin to soften and release their juices.
- Add Garlic: Stir the finely chopped garlic into the skillet with the tomatoes and cook for an additional minute until the garlic becomes fragrant but not browned, enhancing the aroma and depth of flavor.
- Combine Herbs and Olives: Remove the skillet from heat, then stir in the dried oregano and chopped green olives, which add an earthy and briny contrast to the sweet tomatoes.
- Assemble the Baking Dish: Pour the tomato, garlic, oregano, and olive mixture evenly into the prepared baking dish, creating a flavorful bed for the fish.
- Prepare the Tilapia: Season the tilapia fillets generously with salt and freshly ground black pepper on both sides. Arrange the fillets over the tomato mixture in the baking dish and drizzle the remaining 0.5 tablespoon of olive oil over the fish for moisture and richness.
- Bake the Fish: Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the tilapia is opaque, flaky, and cooked through when tested with a fork.
- Finish and Serve: Remove the dish from the oven, then immediately sprinkle the top with crumbled feta cheese and chopped fresh parsley to add creamy, salty, and fresh notes. Serve hot for a delicious Mediterranean-inspired dinner.
Notes
- Use fresh tilapia fillets if possible for best texture and flavor; if using frozen, thaw completely before cooking.
- Adjust seasoning with salt and pepper to your taste, especially considering the saltiness of olives and feta cheese.
- If you prefer, substitute green olives with kalamata olives for a deeper flavor.
- For a spicier twist, add a pinch of red pepper flakes when sautéing the tomatoes.
- Serve with crusty bread or a side of steamed vegetables to complete the meal.
