Description
This Mediterranean Style Baked Tilapia is a vibrant and flavorful dish perfect for a quick and healthy home dinner. Fresh tilapia fillets are baked atop a savory mixture of sautéed cherry tomatoes, garlic, olives, and oregano, then finished with crumbled feta and fresh parsley for a bright, tangy, and herbaceous taste.
Ingredients
Scale
Main Ingredients
- 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
- 4 fillets tilapia (fresh or thawed)
- â…“ cup crumbled feta cheese (optional)
- Chopped fresh parsley, for garnish
Instructions
- Preheat Oven and Prepare Dish: Preheat your oven to 400°F (200°C) and lightly grease a 9×13-inch baking dish to prevent sticking and make cleanup easier.
- Sauté Tomatoes: Heat 1.5 tablespoons of olive oil in a nonstick skillet over medium heat. Add the cherry or grape tomatoes, season with salt and freshly ground black pepper, and cook for 4-5 minutes until the tomatoes start to soften and release their juices.
- Add Garlic: Stir in the finely chopped garlic and cook for an additional minute until fragrant, being careful not to burn the garlic.
- Mix in Herbs and Olives: Remove the skillet from heat and stir in the dried oregano and chopped green olives, blending warm, earthy, and briny flavors.
- Assemble in Baking Dish: Pour the tomato and olive mixture into the prepared baking dish, spreading it out evenly to form a flavorful base layer.
- Prepare and Season Fish: Season the tilapia fillets with salt and freshly ground black pepper on both sides, then arrange them neatly over the tomato mixture.
- Drizzle with Olive Oil: Drizzle the remaining 0.5 tablespoon of olive oil evenly over the fish to add richness and help keep the fillets moist during baking.
- Bake the Tilapia: Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the fish is flaky and cooked through when tested with a fork.
- Garnish and Serve: Remove the dish from the oven. Sprinkle crumbled feta cheese and chopped fresh parsley over the top for a creamy, salty, and fresh finish. Serve immediately.
Notes
- Use fresh or thawed tilapia fillets for best results; avoid cooking frozen fish directly to ensure even cooking.
- Feta cheese is optional but highly recommended for added creaminess and flavor contrast.
- Feel free to substitute green olives with kalamata olives for a stronger briny punch.
- Serve with a side of couscous, rice, or crusty bread to soak up the flavorful juices.
- Leftovers can be refrigerated in an airtight container for up to 2 days.
