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This Mediterranean tilapia is a simple, flavorful sheet-pan meal that comes together in under 20 minutes! Tender baked tilapia fillets roast alongside a rainbow of vegetables, all brushed with olive oil, lemon juice, and earthy za’atar. It’s a light yet satisfying dinner that pairs perfectly with warm pita and a big fattoush salad.
As busy weeknights roll in (especially during back-to-school season), easy, flavorful meals like this baked tilapia are a lifesaver. Everything cooks on one sheet pan for minimal cleanup, and the bright Mediterranean flavors make dinner feel special without extra effort.
This wholesome, family-friendly dish is packed with color, freshness, and flavor. The za’atar adds a unique Middle Eastern flair, which is something I grew up enjoying in my Lebanese kitchen, and pairs beautifully with lemon and garlic.
Inspired by simple sheet-pan meals like my Easy Pan Fried Fish, this version captures that same ease with a touch of Mediterranean sunshine. Whether you’re feeding your family or meal-prepping for the week, it’s an effortless yet elevated dish that’s perfect for spring and summer dinners alike! You might also like this Greek Baked Tilapia, Air Fryer Tilapia, Parmesan Crusted Tilapia or this Easy Blackened Tilapia Fish.
Why You’ll Love This Easy Baked Tilapia Recipe
- Easy to Prep: This is one of those simple recipes that you can prep quickly and get on the table in no-time. It makes a great meal-prep recipe.
- Flavorful: You will love the bright, bold flavors in this tilapia recipe. The spices pair nicely with the mild fish.
- Versatile: Take this recipe and swap out the seafood for salmon, cod or even shrimp.
Ingredients You’ll Need
You don’t need much to bring Mediterranean flavor to your table:
- Tilapia fillets: Mild, flaky, and perfect for soaking up bright seasoning.
- Vegetables: A mix of zucchini, squash, carrots, tomatoes, and bell pepper creates color and texture.
- Garlic & lemon: The classic duo that adds freshness and balance.
- Extra virgin olive oil: Use a good quality oil – it carries the flavor of the whole dish.
- Za’atar: A fragrant Lebanese spice blend of thyme, sumac, sesame seeds, and salt. It’s wonderful on fish, chicken, or bread. If you don’t have za’atar, try Italian seasoning or a mix of paprika, cumin, and chili powder for a slightly different twist.
- Herbs & Garnish: Fresh parsley and green onions brighten the final dish.
How to Make Mediterranean Tilapia (Baked Sheet-Pan Style)
Step 1: Preheat your oven to 400°F and line a large sheet pan with parchment or non-stick spray.
Step 2: In a bowl, whisk together olive oil, lemon juice, minced garlic, za’atar, salt, and pepper.
Step 3: Chop your vegetables and toss them with half of the olive-oil mixture. Spread in a single layer on the sheet pan.
Step 4: Brush tilapia fillets with the remaining mixture and nestle them among the vegetables.
Step 5: Bake for 14-16 minutes, or until the fish flakes easily with a fork and reaches 145°F internally. (If you’ve ever wondered how long to bake tilapia, that’s your sweet spot!)
Step 6: Remove from the oven, sprinkle with parsley and green onions, and serve with lemon wedges.
For another simple seafood favorite, try my Baked Cod with Lemon or Mediterranean Salmon next.
Serving and Storage Tips
- This dish is best served straight from the oven while the vegetables are tender and the fish is flaky. It’s wonderful over brown rice, quinoa, or couscous, and pairs nicely with my Mediterranean Lentil Salad or Mediterranean Pasta Salad.
- Store the leftovers in an airtight container for up to 3 days.
- Storage Tip: To keep leftovers tender, reheat them covered in the oven with a splash of olive oil or broth. This helps the fish stay moist and flavorful.
- If you’d like to serve it with something special, brush pita triangles with za’atar olive-oil spread and toast for 5 minutes at 400°F. They make the perfect crispy side.
FAQs about Baked Tilapia Fillets
Yes! Thaw it fully and pat dry before baking. Excess moisture can prevent the fish from crisping around the edges.
Zucchini, squash, peppers, tomatoes, and carrots are excellent, but feel free to add onion or even small diced potatoes.
Definitely. This recipe works well with cod, salmon, sea bass, or halibut—adjust the cook time slightly for thicker fillets.
This Mediterranean baked tilapia brings together the best of easy home cooking and vibrant Mediterranean flavor. With lemon, olive oil, and za’atar coating every bite, it’s the kind of weeknight dinner your family will request again and again.
Whether you’re making it on a cool weeknight or a warm summer evening, this meal delivers freshness, balance, and flavor in every bite.
More Seafood Recipes
Seafood
Easy Blackened Tilapia Fish
Seafood
Parmesan Crusted Tilapia
Seafood
Air Fryer Tilapia
Seafood
Tilapia Fish Taco Recipe
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Oven Baked Mediterranean Tilapia Recipe
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
Instructions
- Preheat the oven to 400 degrees F.
- In a medium bowl mix together the garlic, extra virgin olive oil, lemon juice, za’ater {or spice of your choice} 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.
- Slice your pita bread into triangles. Place them on a small baking sheet. Brush the Terranean 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 baked 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.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
My family loved this!
So glad to hear that!
This recipe came out perfect. I had zucchini, yellow squash, and pepper from the garden. The fish was flaky and the vegetables were fully cooked. I made my own Za’atar spice with my herbs on hand. Healthy meal of fish and vegetables. No starch was needed.
That makes me so happy! Thank you for letting me know!
A simple, adaptable recipe that is full of flavor and healthy. This dish is on our regular rotation now. Thanks for the recipe, Julia!
I am so glad you like it!
Enjoyed completely!!! Will put on menu rotation for sure. Had to share recipe with mother-in-law to spread the love!!
I am so glad you liked it!