Mediterranean Diet Lemon Garlic Baked Tilapia

Elevate your weeknight dinner routine with this Mediterranean Diet Lemon Garlic Baked Tilapia, a delightfully flavorful and healthy dish that’s as easy to prepare as it is impressive. Featuring tender, flaky tilapia fillets baked to perfection in a zesty lemon garlic olive oil blend, this recipe captures the essence of Mediterranean cooking in just 35 minutes. The addition of juicy cherry tomatoes, briny Kalamata olives, and aromatic oregano gives the dish a vibrant burst of flavor, while fresh parsley and lemon slices add a finishing touch of brightness. Perfectly balanced in taste and nutrients, this oven-baked tilapia pairs beautifully with light sides like quinoa or a crisp salad, making it the ultimate go-to meal for seafood lovers seeking a heart-healthy option. Whether you're meal-prepping or hosting a Mediterranean-inspired dinner, this recipe is a guaranteed hit!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 3 tablespoons Extra virgin olive oil
• 3 tablespoons Lemon juice
• 3 cloves Garlic cloves, minced
• 1 teaspoon Dried oregano
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 cups Cherry tomatoes, halved
• 0.5 cup Kalamata olives, pitted and sliced
• 2 tablespoons Fresh parsley, chopped
• 1 whole Lemon, sliced

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Lightly grease a baking dish with a little bit of olive oil.

Step 3

Place the tilapia fillets in the baking dish in a single layer.

Step 4

In a small bowl, mix together the extra virgin olive oil, lemon juice, and minced garlic.

Step 5

Drizzle the lemon garlic mixture evenly over the tilapia fillets.

Step 6

Sprinkle the tilapia with dried oregano, salt, and black pepper.

Step 7

Scatter the cherry tomatoes and Kalamata olives around the fillets.

Step 8

Lay lemon slices on top of the fillets for added flavor.

Step 9

Bake in the preheated oven for 15-20 minutes, or until the tilapia flakes easily with a fork and is opaque in the center.

Step 10

Remove from the oven and garnish with fresh chopped parsley before serving.

Step 11

Serve the tilapia hot with your choice of a Mediterranean side dish, such as a fresh salad or quinoa.

Nutrition Facts

Serving size	(988.9g)

Amount per serving	% Daily Value*
Calories	1213.6

Total Fat 77.4g	0%
Saturated Fat 13.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 228mg	0%
Sodium 4493.8mg	0%
Total Carbohydrate 32.7g	0%
Dietary Fiber 12.8g	0%
Total Sugars 10.5g
Protein 110.1g	0%

Vitamin D 0IU	0%
Calcium 219.0mg	0%
Iron 7.2mg	0%
Potassium 2562.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.9%

Protein: 34.7%

Carbs: 10.3%