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Mediterranean Tilapia

Mediterranean Tilapia

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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!

Ingredients {{adjustedServings}} servings

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Original recipe yields 2 servings



Amount per serving ({{servings}} total)

  • Calories:
  • 183 kcal
  • 9%
  • Fat:
  • 7.2 g
  • 11%
  • Carbs:
  • 5.4g
  • 2%
  • Protein:
  • 24 g
  • 48%
  • Cholesterol:
  • 41 mg
  • 14%
  • Sodium:
  • 464 mg
  • 19%

Based on a 2,000 calorie diet


  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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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.


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!


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!