Best Mediterranean Style Baked Tilapia Recipes
MEDITERRANEAN BAKED TILAPIA RECIPE
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
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 TILAPIA
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
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
BAKED TILAPIA
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
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
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
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
EASY BAKED TILAPIA
Steps:
- Preheat the oven to 375 degrees F (190 degrees F). Grease a 9x13 inch baking dish.
- Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
- Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.
Nutrition Facts : Calories 171.6 calories, Carbohydrate 7.3 g, Cholesterol 46.4 mg, Fat 3.6 g, Fiber 2.7 g, Protein 24.8 g, SaturatedFat 1.6 g, Sodium 354.3 mg
BAKED MEDITERRANEAN TILAPIA
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
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.
MEDITERRANEAN-STYLE HERBED TILAPIA
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
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
MEDITERRANEAN-STYLE BAKED TILAPIA
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
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
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