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Baked Mediterranean Tilapia Recipe

This Captain's Favorite recipe, inspired by Costco's frozen tilapia fillets, is a quick, delicious, and heart-healthy meal the whole family will crave! Enjoy tender, flaky tilapia baked to perfection with bright Mediterranean flavors. Ready in under an hour!

Prep Time 10 mins
Cook Time 42 mins
Calories 331.2 kcal
Protein 56g
Rating 5.0 (1 Reviews)
Baked Mediterranean Tilapia

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Recipe Author

Chef Forktionary, author of this recipe

Passionate home cook & Forktionary contributor.

Ingredients for Baked Mediterranean Tilapia

  • 1.5 lbs Tilapia fillets (about 4-6 fillets), thawed
  • Vidalia Onions
  • Tomatoes
  • 1/2 cup Kalamata olives, sliced
  • Fresh Basil
  • Garlic Cloves
  • 2 tablespoons Olive oil
  • Fresh Ground Black Pepper

How to Make Baked Mediterranean Tilapia

  1. Preheat oven to 400°F (200°C).
  2. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
  3. Place tilapia fillets in a baking dish.
  4. Pour the marinade over the fillets, ensuring they are evenly coated.
  5. Top each fillet with sliced Kalamata olives, sun-dried tomatoes, and a sprinkle of feta cheese.
  6. Bake for 20-25 minutes, or until the tilapia is cooked through and flakes easily with a fork.
  7. Garnish with fresh parsley or dill before serving. Enjoy!

Chef's Tip for Extra Flavor

Small additions can make a big impact! Try a sprinkle of fresh herbs, a dash of your favorite spice blend, or a squeeze of citrus just before serving to really enhance the flavors of your dish.

Nutrition Information (Approximate per serving)

Sodium

7 g

Sugar

32g

Fat

14g

Carbs

6g

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60 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Main Dish Seafood European Fish Dietary Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Low Carb Inexpensive Healthy 2 Low In Something Freshwater Fish Tilapia Presentation Served Hot