Mediterranean Tilapia (Easy Oven-Baked Recipe)

This Mediterranean Tilapia is a weeknight dinner win that feels fresh, vibrant, and a little fancy with nearly no effort! Everything bakes together in one dish, creating a juicy, flaky fish paired with saucy vegetables you’ll want to scoop up with every bite.

What is Mediterranean Baked Tilapia?

Mediterranean tilapia is our oven-baked fish dish inspired by the bright, savory flavors commonly found in Mediterranean cooking, like tomatoes, olives, garlic, herbs, and olive oil. The tilapia bakes gently on top of seasoned vegetables, soaking up their juices while staying tender and flaky.

What makes this dish shine is its balance! You get richness from olive oil, a salty pop from olives, subtle warmth from spices, and bursts of sweetness from roasted tomatoes. It’s a simple Mediterranean fish recipe that looks impressive, tastes layered, and fits easily into a busy schedule.

Ingredients You Need for Mediterranean Tilapia

• Vegetables – Baby tomatoes, green pepper, shallot, garlic cloves, and sun-dried tomatoes create a savory base full of nutrients and Mediterranean inspiration. 
• Olives – Kalamata olives add a boost of healthy fats and a briny taste that complements the herbaceousness of the dish. If you’re not a fan of olives, feel free to leave them out! 
• Olive Oil – We use this to coat the veggies, helping them to caramelize just slightly as they bake. 
• Herbs and Spices – Dried oregano, salt, black pepper, cumin, and paprika create a bold, peppery, savory flavor with just a hint of heat. Then, we sprinkle fresh parsley on top for extra freshness you’ll love. 
• Tilapia – Use large boneless, skinless tilapia filets. 

How to Make Mediterranean Tilapia

1. Prepare the vegetable base. Toss the tomatoes, pepper, shallot, garlic, sun-dried tomatoes, olives, olive oil, oregano, salt, and pepper together directly in a baking dish until everything is well coated and evenly mixed. Slide the dish into the oven and let the vegetables soften and release their juices.
2. Release the tomato juices.  If any tomatoes are still intact, carefully press or pierce them so they burst and mingle with the olive oil and seasonings, creating a saucy layer for the fish.
3. Season the tilapia. Mix the cumin, paprika, salt, and pepper in a small bowl. Then, coat the tilapia fillets evenly on all sides.
4. Add the fish and finish baking. Nestle the seasoned tilapia on top of the vegetables and return the dish to the oven until the fish turns opaque and flakes easily when gently pressed with a fork.
5. Finish and serve. Sprinkle fresh parsley over the top and serve warm over rice, orzo, couscous, roasted potatoes, or a simple cucumber and tomato salad.

Variations on Mediterranean Baked Tilapia

• Feta – Sprinkle crumbled feta over the dish just before serving for a creamy, salty contrast that pairs perfectly with the tomatoes and olives.
• Lemon – Add lemon zest or finish with a squeeze of fresh lemon juice to brighten the flavors even more.
• Fish – Cod, haddock, or halibut work well if you don’t have tilapia on hand.
• Herbs – Instead of (or in addition to) parsley, garnish the fish with fresh basil or thyme.
• Peppers – Add roasted red peppers for extra color and a subtle smoky flavor. Use jarred red peppers for a touch of sweetness or homemade roasted red peppers for more smokiness.
• Spiciness – A pinch of red pepper flakes or chili oil adds a gentle kick that works well with the herbs and garlic.
• Capers – Stir in capers with the olives for an extra pop of briny flavor.
• Stovetop – Roast the vegetables first, then finish the fish quickly in a skillet and spoon the veggies over the top before serving.

Can I Store Leftovers?

Yes! While we think this dish is best when it’s fresh, it can be stored and gently reheated. You can also prep the vegetables and seasoning ahead of time and assemble everything just before baking for an easy make-ahead dinner.

Store leftovers in an airtight container in the refrigerator for up to 2–3 days, and reheat on the stovetop or oven (at 275 degrees Fahrenheit) until just warmed through.

Freezing is possible for up to 1 month, but it’s best to freeze the fish without toppings.

Common Questions About This Mediterranean Tilapia Recipe

More Mouthwatering Recipes

Looking for more flavor-packed recipes that come together quickly? These favorites are a great place to start! 

Lemon Greek Chicken and Potatoes
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Lemon Garlic Parmesan Pasta
One Pot Fried Rice

Mediterranean Tilapia (Easy Oven-Baked Recipe)

5 from 9 votes

Author: Food Dolls

Servings: 4 servings

Prep: 10 minutes mins

Cook: 40 minutes mins

Total: 50 minutes mins

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Prepare this easy baked Mediterranean tilapia recipe in less than an hour for a flavor-loaded, nutrient-rich dinner!

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Ingredients 

US CustomaryMetric

 

1x2x3x

• ▢ 3 cups baby tomatoes half of them sliced in half
• ▢ 1/2 cup Kalamata olives chopped
• ▢ 1/2 cup green bell pepper chopped
• ▢ 1 small shallot diced
• ▢ 4 garlic cloves minced
• ▢ 1/4 cup sun-dried tomatoes
• ▢ 2 tablespoons olive oil
• ▢ 1 tablespoon oregano
• ▢ 1 teaspoon salt
• ▢ 1/2 teaspoon black pepper
• ▢ 1 teaspoon cumin
• ▢ 1 teaspoon paprika
• ▢ 1/2 teaspoon salt
• ▢ 1/2 teaspoon pepper
• ▢ 4 tilapia fillets
• ▢ Fresh parsley for garnish
• ▢ Cooked rice for serving

Instructions 

• Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
• In a baking dish, combine the baby tomatoes, olives, green pepper, shallot, garlic, sun-dried tomatoes, olive oil, oregano, salt, and pepper.
  3 cups baby tomatoes, 1/2 cup Kalamata olives, 1/2 cup green bell pepper, 1 small shallot, 4 garlic cloves, 1/4 cup sun-dried tomatoes, 2 tablespoons olive oil, 1 tablespoon oregano, 1 teaspoon salt, 1/2 teaspoon black pepper
• Transfer the baking dish to the preheated oven for 30 minutes or until the tomatoes have softened and the flavors have melded together.
• After 30 minutes, remove the dish from the oven and carefully burst the baby tomatoes that haven’t already split.
• In a separate bowl, combine the cumin, paprika, salt, and pepper. Sprinkle this seasoning mixture evenly over the tilapia fillets.
  1 teaspoon cumin, 1 teaspoon paprika, 1/2 teaspoon salt, 1/2 teaspoon pepper, 4 tilapia fillets
• Place the seasoned tilapia fillets on top of the roasted tomato and olive mixture in the baking dish.
• Return the baking dish to the oven, and bake for an additional 10 minutes or until the tilapia is cooked through. The fish should easily flake with a fork!
• Once everything is cooked, remove the dish from the oven, and garnish with fresh parsley.
  Fresh parsley for garnish
• Serve the tilapia and tomato-olive mixture immediately over a bed of cooked rice.
  Cooked rice for serving
• Store in an airtight container in the fridge for up to 3 days.

Equipment

1 Large Baking Dish

Nutrition

Serving: 1serving | Calories: 307kcal | Carbohydrates: 13g | Protein: 37g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 85mg | Sodium: 1240mg | Potassium: 1121mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1196IU | Vitamin C: 36mg | Calcium: 82mg | Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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