Easy & Healthy Greek Baked Tilapia: Your Perfect Mediterranean Weeknight Meal
Looking for a delicious, healthy, and quick meal that effortlessly fits into your busy weeknights or special occasions like Lent and Easter? This Greek Baked Tilapia recipe is a true winner! Featuring tender tilapia fillets seasoned with a vibrant blend of olive oil, smoked paprika, and oregano, then perfectly browned and baked with a generous squeeze of lemon, it promises a flaky, moist, and incredibly flavorful dish. To elevate this simple seafood, we top it with a savory olive tapenade and serve it alongside a fresh Mediterranean chopped salad, creating a complete and satisfying meal that the whole family will adore.
Why This Greek Baked Tilapia Recipe Is A Must-Try
Seafood holds a special place in my kitchen, a staple we genuinely enjoy multiple times a week. If you’re a follower of the Mediterranean diet, you likely share this appreciation for lean proteins and vibrant flavors. This Greek Roasted Tilapia recipe is an absolute gem to add to your repertoire, offering a complete and incredibly flavorful meal in one go. It’s perfect for those busy weeknights when you need something nutritious and satisfying on the table fast, yet it’s also elegant enough for special occasions like holiday gatherings or a festive Easter dinner.
What sets this recipe apart is its brilliant combination of a savory olive tapenade and a refreshing Mediterranean chopped salad, served alongside perfectly baked fish. The tapenade adds an incredible depth of briny, rich flavor that complements the mild tilapia beautifully. However, if olives aren’t your preference, feel free to customize or omit them – this recipe is wonderfully flexible. Best of all, this Greek-style baked fish can be prepped, cooked, and served in under 30 minutes. The cooking method, a quick sear in a hot skillet followed by baking in the oven, ensures the tilapia remains deliciously moist and flaky, never dry.
Tilapia, a widely available freshwater white fish, is an excellent source of lean protein and essential omega-3 fatty acids, making it a fantastic choice for supporting overall health. Its mild flavor also makes it incredibly versatile and a favorite even among picky eaters. We frequently rotate this Greek Baked Tilapia with other beloved recipes such as Mediterranean Baked Tilapia, Tilapia Fish Tacos, Air Fryer Tilapia, and Parmesan Crusted Tilapia, proving just how adaptable and delightful tilapia can be.
The Mediterranean Diet and Tilapia
Embracing the Mediterranean diet means enjoying fresh, whole foods, with a strong emphasis on vegetables, fruits, whole grains, and lean proteins like fish. Tilapia fits perfectly into this healthy eating pattern. Its mild flavor acts as a canvas for the vibrant Mediterranean ingredients it’s paired with – think zesty lemon, aromatic oregano, and rich olive oil. Regular consumption of fish, particularly varieties rich in omega-3s, is a cornerstone of this diet, known for its myriad health benefits, including heart health and cognitive function. This recipe isn’t just delicious; it’s a celebration of wholesome ingredients and simple, healthy cooking methods that align beautifully with a Mediterranean lifestyle.
Essential Ingredients for Greek Baked Tilapia
This recipe prides itself on using straightforward, wholesome ingredients that pack a punch of Mediterranean flavor. Feel free to adjust the tapenade and salad components to suit your personal taste!
- TILAPIA FILLETS: We opt for tilapia fillets due to their quick cooking time and mild flavor, which absorbs the Greek seasonings beautifully. This recipe is incredibly versatile, so if tilapia isn’t available or you prefer a different fish, feel free to substitute with other firm white fish like cod, halibut, sea bass, or even salmon. You could also use this flavorful rub on shrimp for a different seafood experience.
- OLIVE OIL: A cornerstone of Mediterranean cooking, olive oil serves multiple purposes here. It not only infuses the fish with a rich, fruity flavor but also helps the spice rub adhere to the fillets, ensuring every bite is seasoned to perfection.
- GREEK SEASONING BLEND: Our simple yet impactful rub consists of **smoked paprika**, **dried oregano**, **salt**, and **black pepper**. Smoked paprika adds a wonderfully earthy and slightly smoky depth, while oregano provides that quintessential Greek aromatic note. Together, these spices create a savory crust on the fish.
- LEMON: Fresh lemon is crucial for brightening the flavors of the fish. Half a lemon is juiced directly over the tilapia, infusing it with a zesty tang, while the other half is sliced and placed on top during baking. As the fish bakes, the lemon slices release their aromatic oils, contributing to a wonderfully fragrant and flavorful dish. Lime juice can be used as an alternative if you prefer.
For the Irresistible Olive Tapenade:
- KALAMATA OLIVES: These dark, almond-shaped Greek olives are known for their rich, fruity, and slightly briny flavor – much less bitter than other varieties – making them ideal for a delicious tapenade.
- SUN-DRIED TOMATOES: Offering an intense, concentrated tomato flavor with a hint of sweetness, sun-dried tomatoes add a lovely chewiness and a burst of umami to the tapenade.
- TOASTED PINE NUTS: Pine nuts provide a subtle crunch and a delicate, buttery flavor that complements the other ingredients beautifully. Toasting them briefly before adding them enhances their nutty aroma.
- FETA CHEESE: Crumbled feta cheese introduces a creamy texture and a delightful salty, tangy note to the tapenade. If you’re not a fan of feta, goat cheese makes a wonderful substitute, or you can omit the cheese entirely for a dairy-free option.
- FRESH PARSLEY: Fresh herbs are always the best finishing touch for seafood. Chopped fresh parsley adds a burst of freshness and a vibrant color to the tapenade. Dill, basil, or fresh oregano can also be used for a slightly different aromatic profile.
For the Refreshing Mediterranean Chopped Salad:
- ENGLISH CUCUMBER: Diced English cucumber provides a crisp, cool, and hydrating element to the salad, offering a refreshing contrast to the richness of the fish and tapenade.
- CHERRY TOMATOES: Sweet and juicy cherry tomatoes, halved, add bursts of fresh acidity and vibrant color.
- FRESH PARSLEY: Another generous helping of chopped fresh parsley reinforces the fresh, herbaceous theme of the meal.
- FETA CHEESE (optional): Crumbled feta adds a salty, tangy kick and a creamy texture, tying the salad flavors back to the tapenade.
- GREEN ONIONS: Chopped green onions (scallions) provide a mild, peppery bite and a hint of onion flavor without being overpowering.
- OLIVE OIL & LEMON JUICE: A simple dressing of extra virgin olive oil and fresh lemon juice brings all the salad ingredients together with a bright, zesty finish.
Step-by-Step Guide to Make Greek Baked Tilapia with Tapenade
Creating this flavorful Greek Baked Tilapia is surprisingly simple and quick. Follow these easy steps for a delicious meal:
1. PREP THE OVEN & SPICES: Begin by preheating your oven to 425°F (220°C). In a small bowl, combine the dried oregano, smoked paprika, salt, and black pepper. Stir well to ensure the spices are evenly mixed, creating your aromatic Greek rub.
2. SEASON THE TILAPIA: Lightly drizzle each tilapia fillet with 2 teaspoons of olive oil on both sides. This helps the seasoning adhere and promotes a nice sear. Generously rub the spice mixture over each fillet, making sure the fish is completely coated for maximum flavor.
3. SEAR THE FISH: Heat 1 tablespoon of olive oil in a large cast-iron skillet or another oven-safe pan over medium-high heat. Once the oil is shimmering, carefully add the tilapia fillets to the skillet. Sear each side for 1-2 minutes until beautifully browned. This quick sear locks in moisture and adds a delicious crispy texture to the exterior of the fish.
4. BAKE TO PERFECTION: Leave the tilapia in the oven-safe skillet. Take one half of the lemon and generously drizzle its juice over the browned fillets. Then, slice the remaining half of the lemon into thin rounds and place a slice on top of each fish fillet. Transfer the skillet to the preheated oven and bake for approximately 10-15 minutes, or until the fish is opaque throughout and flakes easily with a fork. The exact baking time may vary based on the thickness of your fillets.
5. PREPARE THE OLIVE TAPENADE: While the fish is baking, prepare the delightful olive tapenade. In a small mixing bowl, combine the sliced kalamata olives, diced sun-dried tomatoes, toasted pine nuts, crumbled feta cheese, and chopped fresh parsley. Mix these ingredients thoroughly until well combined. Set aside until you’re ready to serve – this can even be made ahead of time and stored in the fridge.
6. ASSEMBLE THE MEDITERRANEAN CHOPPED SALAD: In a separate medium bowl, combine the diced English cucumber, halved cherry tomatoes, chopped fresh parsley, crumbled feta cheese, and chopped green onions. Drizzle with a generous amount of olive oil and a squeeze of fresh lemon juice, then stir gently to combine all the fresh ingredients. Set this vibrant salad aside.
7. SERVE AND ENJOY: Once the tilapia is perfectly cooked, carefully transfer the flaky fillets to a serving platter. Evenly spread the prepared olive tapenade over each piece of tilapia. Garnish with extra lemon wedges for an added burst of freshness and serve immediately with the bright and zesty Mediterranean chopped salad on the side. This creates a beautifully presented, wholesome, and incredibly satisfying meal.
Tips for Perfect Baked Tilapia
To ensure your Greek Baked Tilapia turns out perfectly moist and flavorful every time, keep these helpful tips in mind:
- Don’t Overcook: Tilapia cooks remarkably quickly, especially after a brief sear. Overcooked fish becomes dry and rubbery, losing its delicate texture. The fish is done when its flesh turns opaque throughout and flakes easily with a fork at its thickest part. A general rule of thumb is to cook fish to an internal temperature of 145°F (63°C), but for thin fillets, visual cues are often sufficient.
- Pat Dry for Best Sear: Before applying any seasoning or oil, always pat your fish fillets thoroughly dry with paper towels. This crucial step removes surface moisture, which is essential for achieving a beautiful golden-brown crust during searing and helps the spice rub adhere better.
- Ensure Skillet is Hot for Searing: When searing the fish, make sure your cast-iron or oven-safe skillet is properly preheated over medium-high heat until the olive oil is shimmering. A hot pan creates an immediate, flavorful crust and helps seal in the fish’s natural juices, contributing to a flakier and more tender interior.
- Fresh Lemon is Key: The vibrant acidity of fresh lemon is indispensable in this recipe. Both the lemon juice drizzled over the fish and the lemon slices placed on top during baking infuse the tilapia with a bright, zesty aroma and flavor that perfectly complements the Mediterranean spices. Do not use bottled lemon juice; fresh makes all the difference.
- Customize Your Tapenade: While our recommended olive tapenade is truly delicious, don’t hesitate to get creative and tailor it to your liking. For an extra briny kick, you can add finely chopped capers. If you enjoy a bit of heat, a pinch of red pepper flakes would be a welcome addition. For a touch of sweetness and depth, consider incorporating some roasted red bell pepper.
How Do You Reheat This Baked Tilapia Recipe?
When reheating baked tilapia, the goal is to warm it through without drying it out or overcooking it. The best method is “low and slow” in the oven. Place the fish on a rimmed baking sheet and warm it in a preheated oven at 275°F (135°C) for approximately 10-15 minutes, or until it reaches an internal temperature of 125°F to 130°F (52°C to 54°C). This gentle heating preserves the delicate texture. If using a microwave, reheat on a lower power setting in short bursts, checking frequently, to avoid a rubbery texture.
Can I Freeze Oven Baked Tilapia?
Yes, you can absolutely freeze cooked tilapia! Once your Greek Baked Tilapia has finished cooking, allow the fillets to cool completely to room temperature. For optimal results, I highly recommend freezing the tilapia without the olive tapenade. You can easily whip up a fresh batch of tapenade when you’re ready to enjoy the reheated seafood. To freeze, wrap each cooled tilapia fillet individually in parchment paper or wax paper, then place them in a freezer-safe ziplock bag or an airtight container to prevent freezer burn. The frozen tilapia will maintain its quality for up to 3 months. To reheat, transfer the frozen fish to the refrigerator to thaw overnight. Once thawed, you can warm it gently in a low oven as described above, or use a microwave for a quicker reheat, although the oven method generally yields a superior texture.
What to Serve with Greek Baked Tilapia
This healthy Greek Baked Tilapia recipe is designed to be a complete meal on its own, with the flavorful olive tapenade and a fresh Mediterranean salad included. However, it’s also wonderfully versatile, allowing you to mix and match with other salads or side dishes you enjoy. Here are some fantastic pairing ideas:
- SALAD COMPANIONS: Beyond the included Mediterranean chopped salad, tilapia pairs beautifully with a variety of fresh salads. Consider this vibrant Mediterranean Bean Salad, a bright and peppery Lemon Arugula Salad with Pine Nuts, a refreshing Summer Orzo Pasta Salad, or a classic, simple Easy Lebanese Salad. Each offers a different texture and flavor profile that complements the fish.
- VEGETABLE SIDE DISHES: If you’re looking for additional vegetable sides, roasted options are always a winner. Try these savory Lebanese Green Beans, aromatic Turmeric Roasted Cauliflower, or a medley of Mediterranean Roasted Vegetables. These sides are healthy, flavorful, and easy to prepare alongside your tilapia.
- POTATOES & GRAINS: For a heartier meal, potatoes are a fantastic addition. I often enjoy pairing this dish with creamy Gouda Smashed Potatoes, an Air Fryer Twice Baked Potato, zesty Spicy Lebanese Potatoes, or fragrant Lemon Cilantro Roasted Potatoes. Alternatively, a simple side of fluffy couscous or quinoa would also be a wonderful, wholesome accompaniment.
Frequently Asked Questions About Tilapia
- Is tilapia a healthy fish? Yes, tilapia is generally considered a healthy, lean white fish. It’s an excellent source of protein and provides essential nutrients like vitamin B12, selenium, and phosphorus. While it typically contains less omega-3 fatty acids compared to fatty fish like salmon or mackerel, it’s still a valuable part of a balanced diet, especially when incorporated into healthy, flavorful recipes like this Greek preparation.
- Can I use frozen tilapia fillets? Absolutely! Frozen tilapia fillets are a convenient option. Just make sure to thaw them completely in the refrigerator overnight before you plan to cook. Once thawed, pat them very dry with paper towels to remove any excess moisture. This step is crucial for achieving a good sear and preventing the fish from steaming instead of browning.
- What if I don’t have a cast-iron skillet? No problem! While a cast-iron skillet is ideal for its heat retention and oven-safe properties, any other oven-safe skillet or baking dish will work. If your preferred skillet isn’t oven-safe, you can simply sear the fish in a regular pan on the stovetop, then carefully transfer the browned fillets to a baking dish before drizzling with lemon and baking in the oven.
- How do I know when the fish is cooked through? Tilapia is cooked when its flesh turns opaque throughout and flakes easily with a fork at its thickest point. If you have a meat thermometer, the ideal internal temperature for cooked fish is 145°F (63°C). For thinner fillets, visual cues are often sufficient, but a thermometer offers the most accurate way to ensure doneness without overcooking.
- Can I make the olive tapenade ahead of time? Yes, the olive tapenade is a fantastic component to prepare in advance! You can make it up to 2-3 days ahead of time and store it in an airtight container in the refrigerator. This allows the flavors to meld even further, making it even more delicious. Just give it a good stir before serving.
Explore More Delicious Fish Recipes
Tilapia is truly a fantastic and versatile fish, but there are so many other wonderful seafood options to explore. Here are some of my other favorite, easy-to-make fish dishes that bring diverse flavors to your table:
AIR FRYER SALMON
Quick, crispy, and incredibly flavorful, air fryer salmon is a weeknight game-changer that produces perfectly cooked fillets every time, with minimal mess and maximum taste.
MEDITERRANEAN TUNA PATTIES RECIPE
These savory tuna patties, infused with vibrant Mediterranean herbs and spices, are a delicious and budget-friendly way to enjoy seafood, perfect for light lunches, sandwiches, or atop a fresh salad.
PAN FRIED GARLIC BUTTER COD
A classic and comforting dish, pan-fried cod with rich garlic butter offers a tender, flaky texture and irresistible flavor that’s both simple enough for a weeknight and elegant enough for guests.
BLACK SEA BASS
Experience the delicate, sweet flavor of black sea bass, often prepared with light seasonings to highlight its natural taste and enjoy its firm yet flaky texture.
BAKED LEMON COD
Light, fresh, and wholesome, baked lemon cod is a wonderfully easy recipe that delivers moist, flaky fish infused with bright citrus notes with minimal effort.
MEDITERRANEAN SALMON
Succulent salmon infused with vibrant Mediterranean flavors like briny olives, sweet tomatoes, and aromatic herbs, creating a nutritious, satisfying, and colorful meal.
AIR FRYER COD
Achieve perfectly crispy and tender cod fillets in your air fryer, a fast and healthy alternative to traditional frying that locks in flavor and moisture.
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Greek Baked Tilapia
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Ingredients
- 4 tilapia , filets
- 3 tablespoons olive oil, divided
- 1 teaspoon smoked paprika
- 1 teaspoon oregano
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 1 lemon, 1/2 sliced and 1/2 juiced
- 1/4 cup kalamata olives, sliced in half
- 1/4 cup sun-dried tomatoes, diced
- 1/4 cup toasted pine nuts
- 1/4 cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
- 1/2 english cucumber, diced
- 1 cup cherry tomatoes, cut in half
- 2 tablespoons parsley, chopped
- 1/4 cup feta cheese, crumbled
- 2 green onions, chopped
- 2 tablespoons olive oil
Instructions
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Preheat the oven to 425 derees F.
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In a small mixing bowl combine the oregano, paprika, salt and pepper and mix.
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Rub each tilapia filet with 2 tablepsoons olive oil on both sides and then rub with the spice mixture.
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In a large cast-iron or other ovenproof skillet heat 1 tablespoons olive oil. Add the tilapia filets to the skillet and brown each side for 1-2 minutes.
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Drizzle the half of the lemon over the tilapia and place the slices on each of the fish filets.
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Bake the tilapia filets at 425° until fish begins to flake easily with a fork about 10-15 minutes.
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In a medium bowl combine the kalamata olives, sun-dried tomatoes, pine nuts, feta cheese and parsley and mix well. Set aside.
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In a medium bowl combine the cucumber, tomatoes, parsley, feta cheese and green onions, Drizzle with olive oil and a squeeze of lemon juice and stir well. Set aside.
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Once the tilapia is done cooking place on a platter and spread the olive tapenade over the tilapia. Serve with lemon wedges and the Mediterranean chopped salad.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Today’s post is sponsored by Heinen’s. As always, opinions are 100% my own.