Baked Mediterranean Tilapia Recipes

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BAKED MEDITERRANEAN TILAPIA



Baked Mediterranean Tilapia image

From the back of a bag of Costco's frozen tilapia fillets came this "Captain's Favorite Recipe". It's a quick, delicious, and heart-healthy favorite in my family, and it's requested often.

Provided by bluehillnative

Categories     Tilapia

Time 42m

Yield 4 serving(s)

Number Of Ingredients 8

4 tilapia fillets
3 large vidalia onions or 3 large other sweet onion, sliced 1/4-inch thick
4 medium tomatoes, sliced 1/4-inch thick
12 kalamata olives, chopped
4 tablespoons fresh basil, chopped or 2 tablespoons dried basil
8 garlic cloves, chopped
4 tablespoons olive oil
fresh ground black pepper

Steps:

  • Defrost tilapia and preheat oven to 375 degrees.
  • Peel and slice onions 1/4" thick, keeping the rings together. Transfer sliced onion with a pancake turner to a skillet. Saute onion in olive oil over medium heat, 2-3 minutes on each side, or until onions are translucent.
  • In a 13"x9"x2" roasting pan, arrange half of the onion slices to cover the bottom. Place fish on top of onions. Sprinkle olives, garlic, basil and pepper over the fish. Top with remaining onion slices and sliced tomatoes. Salt and pepper to taste.
  • Place pan with fish in center of oven, uncovered, and bake for 12-15 minutes, or until fish is opaque.

BAKED TILAPIA WITH TOMATOES AND POTATOES



Baked Tilapia With Tomatoes and Potatoes image

Provided by Food Network Kitchen

Categories     main-dish

Time 40m

Yield 4 servings

Number Of Ingredients 11

1 1/4 pounds new potatoes, cut into 1/2-inch pieces
2 tablespoons extra-virgin olive oil
3 teaspoons chopped fresh thyme
Kosher salt and freshly ground pepper
Cooking spray
2 cups cherry tomatoes
1/4 cup pitted kalamata olives
2 tablespoons capers, drained
3 cloves garlic, smashed
1/4 cup white balsamic vinegar or white wine vinegar
4 6-ounce tilapia fillets

Steps:

  • Preheat the oven to 400 degrees F. Toss the potatoes with 1 tablespoon olive oil, 1 teaspoon thyme, 1/4 teaspoon salt, and pepper to taste in a bowl. Coat a rimmed baking sheet with cooking spray; add the potatoes and spread in an even layer. Roast until browned and crisp, tossing halfway through, about 35 minutes.
  • Meanwhile, toss the tomatoes, olives, capers and garlic with 1 teaspoon olive oil, 2 tablespoons vinegar and 1 teaspoon thyme in a bowl. Coat another baking sheet with cooking spray; add the tomato mixture and spread in an even layer. Roast until softened, 15 minutes.
  • Mix the remaining 2 teaspoons olive oil and 1 teaspoon thyme, 2 tablespoons vinegar, 1/4 teaspoon salt, and pepper to taste in a bowl; brush on the fish. Place the fish on top of the roasted tomato mixture and return to the oven until just cooked through, about 10 minutes. Divide among plates and serve with the potatoes.

MEDITERRANEAN-STYLE HERBED TILAPIA



Mediterranean-Style Herbed Tilapia image

Looking for seafood dinner? Bake these Fiber One™ original bran cereal mixture coated tilapia fillets; flavored with Italian seasoning - perfect if you love Mediterranean cuisine.

Provided by By Betty Crocker Kitchens

Categories     Entree

Time 35m

Yield 6

Number Of Ingredients 13

1 1/2 lb tilapia fillets (3/4 inch thick)
1 cup Fiber One™ original bran cereal
2 tablespoons grated Parmesan cheese
2 teaspoons Italian seasoning
1 egg white
1 tablespoon water
Cooking spray
1/4 cup crumbled feta cheese
1 can (14.5 oz) diced tomatoes with basil, garlic and oregano, undrained
1/2 cup sliced pitted kalamata olives (about 20 olives)
2 cloves garlic, finely chopped
1 tablespoon water
1 teaspoon cornstarch

Steps:

  • Heat oven to 400°F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 serving pieces. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
  • In shallow bowl, mix cereal, Parmesan cheese and Italian seasoning. In another shallow bowl, beat egg white and water. Dip fish pieces into egg white, then coat with cereal mixture; place in pan. Spray each fillet with cooking spray.
  • Bake 10 to 15 minutes or until fish flakes easily with fork.
  • Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
  • To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.

Nutrition Facts : Calories 200, Carbohydrate 14 g, Cholesterol 65 mg, Fiber 5 g, Protein 25 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 500 mg, Sugar 2 g, TransFat 0 g

BAKED TILAPIA



Baked Tilapia image

I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 8

4 tilapia fillets (6 ounces each)
3 tablespoons butter, melted
3 tablespoons lemon juice
1-1/2 teaspoons garlic powder
1/8 teaspoon salt
2 tablespoons capers, drained
1/2 teaspoon dried oregano
1/8 teaspoon paprika

Steps:

  • Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.

Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.

MEDITERRANEAN TILAPIA



Mediterranean Tilapia image

I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it's low in calories and fat. What's not to love? -Robin Brenneman, Hilliard, Ohio

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 6 servings.

Number Of Ingredients 5

6 tilapia fillets (6 ounces each)
1 cup canned Italian diced tomatoes
1/2 cup water-packed artichoke hearts, chopped
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese

Steps:

  • Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, artichoke hearts, olives and cheese. Bake, uncovered, until fish flakes easily with a fork, 15-20 minutes.

Nutrition Facts : Calories 197 calories, Fat 4g fat (2g saturated fat), Cholesterol 88mg cholesterol, Sodium 446mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 1g fiber), Protein 34g protein. Diabetic exchanges

MEDITERRANEAN BAKED TILAPIA RECIPE



Mediterranean Baked Tilapia Recipe image

Moist and flaky tilapia fillets are beautifully seasoned with Mediterranean spices and herbs in this delicate and delicious recipe. Perfect for a light summer meal!

Provided by Wendy

Time 25m

Number Of Ingredients 11

1 lb tilapia fillets (about 8 fillets)
1 tsp olive oil
1 tbsp butter
2 shallots (finely chopped)
3 garlic cloves (minced)
1 1/2 tsp ground cumin
1 1/2 tsp paprika
1/4 cup capers
1/4 cup dill (fresh, finely chopped)
lemon juice (from 1 lemon)
Salt and Pepper to taste

Steps:

  • Preheat oven to 375, and line a rimmed baking sheet with parchment paper or foil. Mist with cooking spray, spread fish fillets evenly on baking sheet.
  • In a small bowl, combine the cumin, paprika, salt and pepper. On both sides, season fish fillets with the spice mixture.
  • In a small bowl, whisk together the melted butter, olive oil, lemon juice, shallots, and garlic, and brush evenly over fish fillets. Top with the capers.
  • Bake in the oven for about 10-15 minutes, making sure not to overcook. Remove from oven and top with fresh dill.

Nutrition Facts : Calories 207.69 kcal, Protein 26.11 g, Fat 8.3 g, SaturatedFat 2.77 g, Carbohydrate 12.28 g, TransFat 0.12 g, Cholesterol 64.23 mg, Sodium 390.96 mg, Fiber 4.26 g, Sugar 1.15 g, UnsaturatedFat 4.45 g, ServingSize 1 serving

MEDITERRANEAN-STYLE BAKED TILAPIA



Mediterranean-Style Baked Tilapia image

I came up with this when I needed to make dinner in 20 minutes and all I had was defrosted tilapia. It's low in fat but high in flavor!

Provided by AniSarit

Categories     Tilapia

Time 25m

Yield 2 serving(s)

Number Of Ingredients 12

2 tilapia fillets
1 small tomatoes, peeled, seeded and chopped
4 tablespoons green olives, pitted and coarsely chopped
1/3 red bell pepper, finely diced
1 -2 garlic clove, minced
4 tablespoons red onions, finely diced
1/2 tablespoon lemon juice
1 sprig fresh thyme
1/2 teaspoon ground cumin
1 tablespoon extra virgin olive oil
salt
Pam cooking spray

Steps:

  • Preheat the oven to 400°F.
  • Spray Pam on a shallow baking dish and arrange the fillets (skin sides down) that have been seasoned with salt. Bake for 10 minutes, uncovered.
  • In the meantime, heat oil on a frying pan, and sauté the red onion and red bell pepper for a few minutes. When slightly tender, add the tomatoes, green olives, garlic, thyme, and black pepper. Cook a few minutes until of desired consistency and add lemon juice and cumin to mix well.
  • Place this mixture on top of fish, and continue baking the fish for 10-15 minutes longer, until it flakes easily with a fork.
  • Serve with rice or couscous.

Nutrition Facts : Calories 231.4, Fat 11.8, SaturatedFat 2, Cholesterol 62.5, Sodium 331.6, Carbohydrate 6.5, Fiber 1.9, Sugar 3.1, Protein 26.3

MEDITERRANEAN TILAPIA



Mediterranean Tilapia image

We had some beautiful tilapia fillets, but no recipes! I had recently bought some amazing sun-dried tomatoes packed in oil, and decided to invent a slightly Mediterranean fish dish for a quick weeknight dinner. My husband is a recipe purist, always follows them to the letter, but after this, he's learned to trust my inventions!

Provided by FLAPJACK18

Categories     Seafood     Fish     Tilapia

Yield 2

Number Of Ingredients 6

3 tablespoons sun-dried tomatoes packed in oil, drained and chopped
1 tablespoon capers, drained
2 tilapia fillets
1 tablespoon oil from the jar of sun-dried tomatoes
1 tablespoon lemon juice
2 tablespoons kalamata olives, pitted and chopped

Steps:

  • Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
  • Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
  • Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.

Nutrition Facts : Calories 183.5 calories, Carbohydrate 5.4 g, Cholesterol 41.4 mg, Fat 7.2 g, Fiber 1.1 g, Protein 24 g, SaturatedFat 1 g, Sodium 464 mg, Sugar 0.2 g

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