Easy Oven-Baked Mediterranean Tilapia

Name: Easy Oven-Baked Mediterranean Tilapia
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 4 - 6 ounce tilapia (filets); 1 yellow squash (sliced lengthwise then into ¼-inch thick ‘half moons’); 1 zucchini (sliced lengthwise then into ¼-inch thick ‘half moons’); 1 carrot (peeled and chopped into 2 inch pieces); 1 cup cherry tomatoes (sliced in half); 1 red bell pepper (any color, thinly sliced); 4 cloves garlic (minced); 1/4 cup extra virgin olive oil; 1 lemon (juiced + slices for garnish); 1 1/2 teaspoons za'atar ({or spice of your choice}); 1/2 teaspoon salt; 1/8 teaspoon black pepper; parsley (chopped for garnish); Green onions (chopped for garnish); 2 pita (sliced into triangles); Za'atar olive oil spread (optional)

This easy oven-baked mediterranean tilapia recipe is a complete sheet pan dinner, flaky tilapia fillets roasted alongside colorful vegetables with olive oil, lemon, garlic, and za’atar in under 20 minutes. One pan, minimal cleanup, and a flavor that makes it feel anything but basic.

Prep10 min
Cook15 min
Total25 min
Makes4 servings
Calories274

Ingredients

4 servings

4 - 6 ounce tilapia (filets)
1 yellow squash (sliced lengthwise then into ¼-inch thick ‘half moons’)
1 zucchini (sliced lengthwise then into ¼-inch thick ‘half moons’)
1 carrot (peeled and chopped into 2 inch pieces)
1 cup cherry tomatoes (sliced in half)
1 red bell pepper (any color, thinly sliced)
4 cloves garlic (minced)
1/4 cup extra virgin olive oil
1 lemon (juiced + slices for garnish)
1 1/2 teaspoons za'atar ({or spice of your choice})
1/2 teaspoon salt
1/8 teaspoon black pepper
parsley (chopped for garnish)
Green onions (chopped for garnish)
2 pita (sliced into triangles)
Za'atar olive oil spread (optional)

Method

1
Preheat the oven to 400 degrees F.
2
In a medium bowl mix together the garlic, extra virgin olive oil, lemon juice, za'atar {or spice of your choice} salt and pepper and whisk together. Set aside.
3
Chop all of your vegetables and place them in a large mixing bowl.
4
Drizzle half of the olive oil mixture over the vegetables and gently toss.
5
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.
6
Using the remaining olive oil mixture brush each side of the tilapia filets. Nestle the tilapia in the vegetables on the baking sheet.
7
Bake for 15 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.
8
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.
9
Slice your pita bread into triangles. Place them on a small baking sheet. Brush the Za'atar olive oil spread on each pita slice. When your tilapia is almost done cooking add the baking sheet of pita to the bottom rack of the oven and bake for 5 minutes or until just starting to crisp.

Notes

Since the tilapia isn't going to be cooking for very long you want to make sure you chop your vegetables small enough so they roast quickly. You can also continue to roast your vegetables if they aren't done and pull the tilapia out of the oven and cover with foil until the veggies are done. This meal is great on a bed of brown rice or quinoa. You could also serve this with hummus, Fattoush and feta cheese. You can either buy a pre-made olive oil and za'atar spread or you can mix your own by using olive oil and 1 or 2 teaspoons of za'atar.