Mediterranean Tilapia Recipe -
Mediterranean Tilapia Recipe
  • READY IN 25 mins

Mediterranean Tilapia

Recipe by  

"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!"

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Ingredients Edit and Save

Original recipe makes 2 servings Change Servings
  • PREP

    10 mins
  • COOK

    15 mins

    25 mins


  1. 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.
  2. Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
  3. 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.
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Reviews More Reviews

Most Helpful Positive Review
Nov 13, 2006

Not bad for a topping, the fish does need more seasoning beforehand. As for the reviewer that noticed the "fishy" flavor, that's got to be not so fresh fish, tilapia should never have any fishy taste, not even if only steamed and unseasoned. And don't be a snob when it comes to frozen. Unless you buy it within 24 hours of catch, frozen is a better bet. Especially with tilapia, which is a farmed fish, and quick frozen immediatly after catch. Look for frozen fillets individually sealed for best taste, and thaw as instructed. Also, if you soak thawed fillets in milk for half an hour before cooking,(skim is fine) they will have a very fresh flavor.

Most Helpful Critical Review
Jul 27, 2010

We really liked this recipe. I altered it by seasoning the fish with salt and pepper. I also sauteed the tomatoes, olives, and capers with fresh cut garlic. I served it with asparagus, sauteed in the tomatoe oil, garlic, salt, pepper, added dill seasoning and lemon juice. And served along side couscous.

Apr 08, 2005

I had bought Tilapia for the first time and tried this recipe. I changed a couple of things and it was delicious. I left out the capers as my husband will not eat them. Then about 2 minutes before it was done I sprinkled the olives and tomatoes on top and added some crumbled Feta Cheese. I put it back in the oven to soften the cheese and basted it with the juice in the pan. Wow!

Apr 28, 2006

Loving all of the recipe's ingredients, I made this with slight modifications. By poaching the tilapia in white wine/veggie stock/lemon juice with the chopped sundried tomatoes, olives, capers and garlic, the fish retains that wonderful Mediterranean flavor. After the fish is done, just reduce the sauce and spoon over top. I served this with a side of orzo. Very good -- thanks for the inspiration!

Feb 19, 2007

This recipe has excellent flavor. FYI -I put the topping on the fish 2 minutes before I took it out of the oven so it would be warm. It was very good.

Jun 25, 2005

I followed a reviewer's suggestion to add feta and it was outstanding. I skipped the olives due to a family aversion to them, but the feta more than made up for it. I also added the mixture of tomatoes, capers, and feta about 2 minutes before the fillets were done, which I believe helped mix/melt the flavors together a bit. I also cooked it in a dish with a cover. One caveat: Although a great flavor, I probably wouldn't do this recipe if I had purchased fresh fillets. I would instead do something a bit more delicate to emphasize the flavor of the fish a bit more. (I generally think of frozen fish as a base for flavor, not as the star flavor.) But since I had frozen fillets this was perfect! I would definitely do it again. I'm also thinking that next time I might make a bit extra topping, then throw it on some sliced bread and toast it to serve as an appetizer while the fish is cooking. Yum!

Jul 26, 2010

Very good recipe. I'm not real big on fish and am trying to change that. Tilapia is a tasty way to try new fish dishes. I used the sun-dried tomatoes and Kalamata olives. I added salt, pepper, 1/2 fresh lemon, oregano and cayenne pepper. I baked the fish with the tomato/olive mixture for 20 min at 375 degrees. The talapia was excellent. Great base recipe that allows plenty of room to personalize.

Aug 02, 2005

I made this last night and it was Awesome! Since I really don't like capers I took another reviews advise and added feta instead. I used half of a fresh lemon for the juice. Then I sliced it and laid the slices over the fish. I baked it in a clay-cooker on the grill. it came out so moist tender and flavorful! It's the first time that I really enjoyed eating tilapia. This is going to be made & eaten again and again! Thank you flapjack18!


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  • Calories
  • 183 kcal
  • 9%
  • Carbohydrates
  • 5.4 g
  • 2%
  • Cholesterol
  • 41 mg
  • 14%
  • Fat
  • 7.2 g
  • 11%
  • Fiber
  • 1.1 g
  • 4%
  • Protein
  • 24 g
  • 48%
  • Sodium
  • 464 mg
  • 19%

* Percent Daily Values are based on a 2,000 calorie diet.

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