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Mediterranean Baked Tilapia

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By Julia


Mediterranean Baked Tilapia Recipe is cooked on a sheet pan with a rainbow of vegetables. The tilapia is brushed with a mixture of extra virgin olive oil, lemon juice and za’atar. This sheet pan meal bakes in the oven in under 20 minutes and is not only healthy but bursting with flavor. Serve this alongside pita bread and a big fattoush salad. 

 

MEDITERRANEAN BAKED TILAPIA RECIPE 

As we approach back-to-school season we are all looking for quick weeknight meals that are healthy for our families.

Heinen’s and I are celebrating back-to-school with a healthy, easy seafood recipe! 

I made this recipe on a sheet pan with an assortment of vegetables. You can also bake this in a baking dish in the oven. 

I love sheet pan meals like this Sheet Pan Chicken Sausage and Vegetables and this Sheet Pan Honey Balsamic Chicken Tenders and Vegetables.

Sheet pan meals are so easy to put together because everything cooks on one baking sheet. 

 

Today’s recipe uses one of my all-time favorite spice blends, za’atar.

Heinen’s sells a brand of za’atar by Terranean. They sell a za’atar seasoning shaker and a jar of za’atar mixed with olive oil. I used both in today’s recipe! 

I love supporting local brands and Terranean was started by a fellow Lebanese American that lives in Northeast Ohio! 

The za’atar spice shaker is perfect for seasoning seafood, chicken or even your fattoush salad

I like using the za’atar olive oil spread on pita bread, which is the perfect side for today’s tilapia. 

WHAT INGREDIENTS ARE IN THIS BAKED TILAPIA RECIPE?

  • TILAPIA FILETS

  • SQUASH

  • ZUCCHINI

  • CARROT

  • CHERRY TOMATOES

  • BELL PEPPERS

  • GARLIC

  • EXTRA VIRGIN OLIVE OIL

  • LEMON JUICE

  • ZA’ATAR 

  • FRESH PARSLEY & GREEN ONION 

HOW DO YOU MAKE THIS MEDITERRANEAN BAKED TILAPIA RECIPE?

Preheat the oven to 400 degrees F.

In a medium bowl mix together the garlic, extra virgin olive oil, lemon juice, za’atar, salt and pepper and whisk together. Set aside.

Chop all of your vegetables and place them in a large mixing bowl.

Drizzle half of the olive oil mixture over the vegetables and gently toss.

On a non-stick baking sheet {or spray the baking sheet with non-stick spray} arrange the vegetables in a single layer on the baking sheet.

Using the remaining olive oil mixture brush each side of the tilapia filets.

Nestle the tilapia in the vegetables on the baking sheet.

Baked for 14-16 minutes or until the tilapia begins to flake or until the tilapia reaches a temperature of 145 degrees F.

Remove from the oven and garnish with fresh parsley and green onion.

Serve on a platter with lemon slices or on top of brown rice or quinoa. You can also sprinkle feta cheese over the tilapia and serve with Za’atar Pita Bread.

HOW CAN I MODIFY THIS BAKED TILAPIA RECIPE?

VEGETABLES: You can add any vegetables you have on hand that you think will roast well.

Some other options are poblanos, onion, butternut squash or sweet potatoes. 

SPICES: I used za’atar in this recipe but there are a lot options that work nicely.

One blend I like is paprika, cumin and chili powder.

I also like using Italian seasoning which is simple but flavorful. If you enjoy Mediterranean spices try sumac, cinnamon, curry or turmeric. 

CHEESE: After you baked the tilapia you can sprinkle feta or goat cheese over the finished dish. 

POTATOES: Another nice addition to this dish is potatoes.

I would make sure they chopped pretty small so they can evenly roast with the vegetables. You also could par boil your potatoes first to help them cook faster. 

GREENS: When you serve the tilapia and vegetables it would be nice to serve alongside spinach, arugula or sautéed swiss chard. 

SEAFOOD: Today’s recipe uses tilapia but you can use this recipe with so many types of seafood. Some I like are salmon, sea bass, cod, halibut or even shrimp. 

WHAT SHOULD I SERVE WITH THIS MEDITERRANEAN BAKED TILAPIA RECIPE?

Simple salads are always a nice option like this Summer Orzo Pasta Salad, Mediterranean Bean Salad, Easy Lebanese Salad or this Tomato Cucumber Feta Quinoa Salad

Potatoes are also a nice addition to this meal. I love these Gouda Smashed Potatoes, Air Fryer Twice Baked Potato, Lemon Cilantro Potatoes or these Spicy Lebanese Potatoes

Other side dishes that are nice with this tilapia are this Lemon Herb Couscous, Spanish Cauliflower Rice or this Garlic Mushroom Quinoa