When I’m craving something hearty but healthy, this Mediterranean Baked Tilapia never disappoints.
Juicy tomatoes, briny olives, and sweet shallots come together with flaky fish in one comforting, colorful pan.
It’s simple, fresh, and filled with the sunny flavors of the Mediterranean.
Whether you’re serving dinner for guests or just treating yourself to something extra, this dish brings flavor without the fuss.
Why You’ll Love This Recipe
One-pan magic – Everything roasts together in one dish.
Healthy yet satisfying – Light fish meets savory veggies and bold spices.
Naturally gluten-free – No substitutions needed.
Flavor-packed – From cumin and paprika to sun-dried tomatoes and garlic.
Easy prep – Minimal hands-on time with big results.
What You’ll Need (Ingredient Highlights)
Baby tomatoes – Roasted until soft and juicy, they create a fresh base sauce.
Kalamata olives – Add salty, tangy depth to every bite.
Green bell pepper – Provides crunch and color.
Shallot & garlic – Aromatic base for rich Mediterranean flavor.
Sun-dried tomatoes – Intensify the tomato flavor and add sweetness.
Olive oil – Helps everything roast beautifully.
Oregano, cumin, paprika – Earthy, warm seasonings that layer flavor.
Tilapia fillets – Mild, flaky fish that bakes perfectly in the tomato mix.
Fresh parsley – A bright, fresh garnish.
Cooked rice – Optional but excellent for soaking up juices.
Pro Tips Before You Start
Halve the tomatoes – Helps them roast faster and burst more easily.
Use a large dish – So all ingredients roast evenly without overcrowding.
Pre-mix the spice rub – Makes seasoning the fish quick and even.
Don’t skip the resting – A few minutes out of the oven makes everything easier to serve.
Roast the base first – This deepens flavor before adding the tilapia.
How to Make Mediterranean Baked Tilapia
Step 1: Preheat Your Oven
Preheat the oven to 400°F (200°C). Place a rack in the center of the oven.
Step 2: Build the Veggie Base
In a large baking dish, combine the halved baby tomatoes, chopped Kalamata olives, chopped green pepper, diced shallot, minced garlic, and sun-dried tomatoes.
Drizzle with olive oil and season with oregano, salt, and pepper.
Toss everything gently to coat.
Step 3: Roast the Vegetables
Transfer the baking dish to the oven and roast for 30 minutes, until the tomatoes are softened and the vegetables are fragrant.
Step 4: Burst the Tomatoes
Remove the dish from the oven.
Using a spoon or fork, gently press any whole tomatoes to release their juices and help form a rich base sauce.
Step 5: Season the Tilapia
In a small bowl, mix together cumin, paprika, salt, and pepper.
Sprinkle the spice blend evenly over the tilapia fillets.
Step 6: Add the Fish
Place the seasoned tilapia fillets on top of the roasted vegetable mixture.
Step 7: Bake Again
Return the dish to the oven and bake for 10 more minutes, or until the tilapia is cooked through and flakes easily with a fork.
Step 8: Garnish and Rest
Remove from the oven and sprinkle with freshly chopped parsley.
Let rest for a few minutes.
Step 9: Serve and Enjoy
Spoon the tomato-olive mixture and tilapia over warm cooked rice, or serve on its own with crusty bread.
What to Serve It With
Steamed rice – Perfect for soaking up the tomato and olive juices.
Crusty bread – Ideal for a more rustic, hands-on meal.
Lemon wedges – A fresh squeeze lifts the entire dish.
Simple cucumber salad – A cool contrast to the warm, roasted flavors.
Variations / Substitutions
Use cod or haddock – Any white, flaky fish works.
Add chickpeas – For a plant-based protein boost.
Make it spicy – Add chili flakes or a dash of harissa.
Try fresh basil – As a garnish alternative to parsley.
Use quinoa – Instead of rice for a gluten-free grain.
Storage & Leftovers
Fridge – Store leftovers in an airtight container for up to 3 days.
Reheat – Gently warm in the oven at 300°F (150°C) or microwave in short bursts.
Meal prep – Portion into individual containers with rice for easy lunches.
FAQs
Can I use frozen tilapia?
Yes, just thaw it completely and pat it dry before seasoning.
What if I don’t have Kalamata olives?
Use any briny olive you like—green or black will work in a pinch.
Can I prepare the veggie base in advance?
Absolutely! Roast the vegetables earlier in the day and just add the fish before final baking.
How do I know when tilapia is fully cooked?
It should flake easily with a fork and appear opaque throughout.
Can I use cherry tomatoes instead of baby tomatoes?
Yes—just slice them in half and roast as directed.
Is this recipe good for meal prep?
Yes! It stores well and reheats beautifully over rice or quinoa.
Final Thoughts
This Mediterranean Baked Tilapia is a weeknight hero. It’s vibrant, healthy, and feels fancy—but takes hardly any effort.
The roasted tomatoes and olives do all the heavy lifting while the fish soaks up all that bold, seasoned flavor.
One dish, endless flavor.
