Best Mediterranean Tilapia Recipes

MEDITERRANEAN TILAPIA

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.

GRILLED MEDITERRANEAN TILAPIA FOIL PACKS

Steps:

• Heat gas or charcoal grill. In medium bowl, stir together tomatoes, artichoke hearts and olives; set aside.
• Cut 2 (18-inch-long) sheets of heavy-duty foil. Place 1 tilapia fillet in center of each sheet. Spoon tomato mixture evenly over tilapia. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
• Place packets on grill over medium heat. Cover grill; cook 20 minutes or until fish flakes easily with fork.
• Open packets carefully. Sprinkle salt and pepper over top; serve with lemon wedges.

MEDITERRANEAN TILAPIA POCKETS #RSC

Steps:

• Preheat oven to 375 degrees.
• Rub filets with 1/2 of the olive oil and 1/2 of the Greek seasoning.
• Wrap 1 slice of prosciutto around each filet.
• Place 1 filet on 1 sheet of aluminum foil.
• Combine tomatoes, zucchini, olives, capers, parsley, mint, lemon juice & zest and remaining spice blend in a small mixing bowl. Toss.
• Place equal amounts of tomato mixture on top of each filet. Top with goat cheese and black pepper.
• Take the 2 opposite ends of foil, bring them together over filet and fold edges 2-3 times down and seal. Fold in 2 remaining open ends and seal.
• Place aluminum pockets on a large oven proof sheet pan.
• Bake for 15-20 minutes. Allow to rest for 5 minutes. Unseal and serve.

MEDITERRANEAN-STYLE BAKED TILAPIA

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.

BAKED MEDITERRANEAN TILAPIA

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

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.

MEDITERRANEAN TILAPIA POCKETS

Steps:

• 1. Preheat oven to 375 degrees. Rub filets with 1/2 of the olive oil and 1/2 of the Greek seasoning. Wrap 1 slice of prosciutto around each filet. Place 1 filet on 1 sheet of aluminum foil.Combine tomatoes, zucchini, olives, capers, parsley, mint, lemon juice & zest and remaining spice blend in a small mixing bowl. Toss. Place equal amounts of tomato mixture on top of each filet. Top with goat cheese and black pepper.
• 2. Take the 2 opposite ends of foil, bring them together over filet and fold edges 2-3 times down and seal. Fold in 2 remaining open ends and seal. Place aluminum pockets on a large oven proof sheet pan. Bake for 15-20 minutes. Allow to rest for 5 minutes. Unseal and serve.

MEDITERRANEAN TILAPIA WITH VEGETABLES

Steps:

• Pre-heat oven to 400 degrees. For tapenade, put the tomatoes in a small flat dish and cover with boiling water for 5 minutes or until softened. Drain and cool. In a food processor, pulse tomatoes, olives, wine and garlic to a fine paste. Halve the leeks lengthwise, rinse in cool water and dry thoroughly. Slice halves crosswise into ¼" slices. Stem and slice shiitakes into ¼" slices. Set aside. Pour ½ cup wine into 9 x 13 glass baking dish. Salt and pepper tilapia on both sides. Heat a medium (preferably nonstick) skillet to medium high and spray with cooking spray. Sear 1 fillet (approx 1 minute) until lightly browned. Turn and sear other side. Slide into prepared baking dish. Repeat with remaining fillets, making room in the pan. Pour the lemon juice over the fish, then spread with the tapenade. Sprinkle the zest over the tapenade. Place baking dish in oven for 10 minutes to finish cooking fish. Meanwhile, spray a large skillet with cooking spray and sauté leeks and mushrooms on medium high heat until wilted. Add the ¼ cup wine and stir until absorbed into vegetables. Stir in the spinach, cover, and remove from heat - let stand covered, until spinach wilts, about 5 minutes. To serve, divide vegetables among 4 plates. Top each with a tilapia fillet and serve.

MEDITERRANEAN TILAPIA (WEIGHT WATCHERS 4 POINTS)

Steps:

• Preheat the oven (or toaster oven) to 400.
• Line a shallow pan with foil. Use enough foil so that you can double it back over the top of the dish when it is ready to cook.
• Pour olive oil in a fish-size line on the foil. Place fish on top of oil, flipping it over to coat all of the fish in the oil.
• Spritz fish with lemon juice (use more or less, to your taste).
• Rub garlic across the top of the filet so it is evenly distributed.
• Sprinkle feta over the fish evenly. Salt and pepper to taste.
• Fold the foil (loosely) over the fish. This isn't critical, but it does help keep the fish moist if you should happen to overcook it.
• Bake for 6-7 minutes. Test fish for doneness by flaking with a fork. Flakes should fall apart effortlessly; you shouldn't have to "cut" the fish at all, but rather just separate the flakes.
• Some people might prefer to leave the foil off the top if they want the garlic to brown up a bit. I haven't tried this, so I can't say how it would work. You might try removing the foil in the last 2 minutes of cooking or so if you want to give it a shot.

MEDITERRANEAN TILAPIA (QUICK AND EASY)

Steps:

• Preheat the oven to 400 degrees.
• Place the fish fillets in a baking pan coated with cooking spray. Salt and pepper to taste.
• Combine the tomatoes, artichoke hearts, olives, and feta cheese. Top the fish with the mixture. Bake for 15 to 20 minutes or until the fish flakes easily.

TILAPIA MEDITERRANEAN OVER ANGEL HAIR PASTA

Steps:

• Cook pasta;drain. Heat oven to 400°F.
• Spoon tomatoes into shallow baking dish. Stir in parsley, oregano and crushed red pepper flakes. Put fish on tomatoes. Drizzle with lemon juice. Spoon some tomato mixture on fish. Sprinkle with feta. Bake 12-14 minutes, or until tomato mixture is bubbly and fish is opaque. Serve on pasta. Garnish with parsley.

BAKED MEDITERRANEAN TILAPIA

Steps:

• 1. Defrost Tilapia. Preheat oven to 375 deg. 2. Peel and slice onions 1/4" thick. Saute in olive oil in saucepan over medium heat, 2-3 minutes each side or until onions are translucent. 3. Place loins over onion slices. Sprinkle olives, garlic and basil over fish. Place tomatoes slices on top. Salt and pepper to taste. 4. Place pan with fish in center of oven, uncovered, for 12 - 15 minutes, or until fish is opaque. Serve with rice pilaf and spinach salad.

MEDITERRANEAN TILAPIA

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.

MEDITERRANEAN TILAPIA

Steps:

• Melt the butter in a sautee pan and add all the garlic, basil, tyme, rosemarry, tomatoes, carmalized onions, capers, and olives. Sautee for two minutes. Place the tilapia on top of the ingredients in the pan. Add lemon zest, orange segments and wine. Bring all the ingredients to a slow simmer and cover the pan let cook 10 minutes. After 10 minutes un-cover and let cook 5 more minutes, place tilapia on cooked cous-cous and pour sauce over the fish . EAT

RECIPE INSPIRATIONS MEDITERRANEAN HERB CRUSTED TILAPIA RECIPE

Steps:

• Preheat oven to 400°F. Place fish on foil-lined shallow baking pan. Sprinkle with salt. Mix butter and all of the Spices in medium bowl. Brush fish with 1 tablespoon of the seasoned butter.
• Stir spinach, panko, bell pepper and Parmesan cheese into remaining seasoned butter. Divide mixture evenly among fish fillets, pressing lightly so mixture adheres to top of fish.
• Bake 15 minutes or until fish flakes easily with a fork.

GRILLED MEDITERRANEAN TILAPIA PACKETS

Steps:

• Heat gas or charcoal grill. In medium bowl, stir together tomatoes, artichoke hearts and olives; set aside.
• Cut 2 (18-inch-long) sheets of heavy-duty foil. Place 1 tilapia fillet in center of each sheet. Spoon tomato mixture evenly over tilapia. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
• Place packets on grill over medium heat. Cover grill; cook 20 minutes or until fish flakes easily with fork.
• Open packets carefully. Sprinkle salt and pepper over top; serve with lemon wedges.