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Mediterranean Baked Tilapia Recipe

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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 on a sheet pan.

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. 

Mediterranean Baked Tilapia Recipe on a plate.

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. 

Mediterranean Baked Tilapia Recipe ingredients.

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 

Mediterranean Baked Tilapia Recipe with veggies.

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.

Mediterranean Baked Tilapia Recipe za'atar container.

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.

Mediterranean Baked Tilapia on a platter.

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.

Mediterranean Baked Tilapia Recipe tilapia on baking sheet.

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.

Mediterranean Baked Tilapia Recipe on plate.

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. 

Mediterranean Baked Tilapia Recipe with lemon and vegetables.

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

Mediterranean Baked Tilapia Recipe with logo.

Mediterranean Baked Tilapia on a sheet pan.

Mediterranean Baked Tilapia Recipe

Yield: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

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.

Ingredients

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

FOR THE ZA'TAR PITA BREAD

  • 2 large pita rounds, sliced into triangles 
  • Terranean Za'atar olive oil spread 

Instructions

  1. Preheat the oven to 400 degrees F.
  2. 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.
  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.
  7. Nestle the tilapia in the vegetables on the baking sheet.
  8. Baked for 14-16 minutes or until the tilapia begins to flake or until the tilapia reaches a temperature of 145 degrees F.
  9. Remove from the oven and garnish with fresh parsley and green onion.
  10. 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.

FOR THE 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.

Today’s post is sponsored by Heinen’s. As always, opinions are 100% my own. 

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