Baked Tilapia Recipe | FoodByMaria Recipes

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Greek Baked Tilapia Recipe (one sheet pan)

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Prep

10 minutes

Cook

30 minutes

Yield

4

This healthy one pan baked tilapia recipe is so healthy for you and easy to make.

This recipe is so easy, it’s Greek-inspired and has all the delicious flavors you know I love like lemon, fresh herbs, tzatziki, olives, and fresh veggies. This baked tilapia recipe can be made on one sheet pan, which makes dishes minimal on a busy weeknight.

Baked tilapia on a baking sheet

Why you’ll love this baked tilapia recipe:

  • Healthy: This baked tilapia recipe is made with wholesome, healthy ingredients and is very nutritious
  • Versatile: Add in seasonal veggies or whatever you have on hand
  • Limited Dishes: Make this tilapia recipe on one sheet pan

Ingredient Notes:

Tilapia: I used tilapia for this baked tilapia recipe and it’s very important to me to use tilapia which is BAP (best aquaculture practices) certified. This means that responsible and healthy approaches have been used to ensure that the fish I’m putting in my body is farmed responsibly. It’s important for me since I started reintroducing meat and fish into my diet, to know that the protein I’m consuming is farmed with best practices that I can feel good about. Look for the blue stamp of approval on the packaging to know your fish is BAP certified.

Close up of hand scooping tilapia off a baking tray

How to make baked tilapia:

  1. Preheat the oven to 400F. To a parchment-line baking sheet add chopped tomatoes, sliced peppers, chopped zucchini, sliced onion, chopped baby potatoes, sliced garlic cloves, olive oil, salt and pepper. Toss together to make sure everything is coated with the olive oil and roast for 18-20 minutes or until the potatoes are tender.
  2. Remove the baking sheet from the oven and add the tilapia filets to the pan, placing each one on top of the vegetables. Drizzle the Greek dressing over each of the tilapia filets, keeping a few tablespoons of the dressing aside for finishing the dish.
  3. Put the baking sheet back in the oven and bake for an additional 8-10 minutes or until the fish flakes easily with a fork and is done.
  4. Once the tilapia is done, sprinkle the crumbled feta and diced olives over the entire pan and drizzle the tilapia with the leftover dressing. Serve each piece of tilapia along with the roasted vegetables and tzatziki on the side.

Expert Tips & FAQ:

What temperature should tilapia be cooked? I bake my tilapia at 400 degrees for about 18-20 minutes.

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Do you wash tilapia before baking? Despite what some people believe, food experts actually advise against washing tilapia or meat before cooking.

Is baked tilapia good for you? Tilapia is very high in vitamin B12 and is a great, healthy, lean protein.

Other recipes you’ll love:

Greek Baked Tilapia Recipe (one sheet pan)

5 from 14 votes
This healthy one pan baked tilapia recipe is so healthy for you and easy to make.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Cuisine Greek-Inspired
Servings 4
Calories 679 kcal
I’m Your Mommy Now

Your Greek mommy that is. 😍 Step into my kitchen to learn how to make yummy Greek food. 🍽️💃

Ingredients
  

  • 2 tomatoes, chopped into 1 inch pieces
  • 1 bell pepper, cut into 1 inch pieces
  • 1 small-medium zucchini, cut into quarters
  • 1/2 small red onion, sliced thin
  • 10 baby potatoes, quartered
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 4 BAP certified tilapia filets (if frozen make sure they're defrosted)

For the Greek dressing

Toppings

  • 1/2 cup crumbled feta cheese
  • 1/3 cup diced mixed olives
  • tzatziki for serving if desired (use our delicious tzatziki recipe)
Shop Ingredients on Jupiter

Instructions
 

  • Preheat the oven to 400F. To a parchment-line baking sheet add chopped tomatoes, sliced peppers, chopped zucchini, sliced onion, chopped baby potatoes, sliced garlic cloves, olive oil, salt and pepper. Toss together to make sure everything is coated with the olive oil and roast for 18-20 minutes or until the potatoes are tender.
  • Remove the baking sheet from the oven and add the tilapia filets to the pan, placing each one on top of the vegetables. Drizzle the Greek dressing over each of the tilapia filets, keeping a few tablespoons of the dressing aside for finishing the dish.
  • Put the baking sheet back in the oven and bake for an additional 8-10 minutes or until the fish flakes easily with a fork and is done.
  • Once the tilapia is done, sprinkle the crumbled feta and diced olives over the entire pan and drizzle the tilapia with the leftover dressing. Serve each piece of tilapia along with the roasted vegetables and tzatziki on the side.

Video

Notes

Nutrition

Calories: 679kcal | Carbohydrates: 48.2g | Protein: 33.2g | Fat: 43g | Saturated Fat: 8.8g | Polyunsaturated Fat: 4.7g | Monounsaturated Fat: 27.4g | Cholesterol: 74.7mg | Sodium: 1218.5mg | Fiber: 6g | Sugar: 7.3g
Review This Recipe Let us know how it was!
Lorie Sorensen

5 stars
This is soooo good!!! Everything Maria makes is a winner. Get her app as it the best!

Maria Koutsogiannis

You are the best, thank you so much for your support!

Colleen Golden

5 stars
So delicious!! I made this tonight & it was a HUGE hit! Your timing recommendations were spot on-potatoes & veggies were cooked perfectly! So flavorful and healthy! Thanks Maria!

Maria Koutsogiannis

Thank you so much, Colleen!! This makes me so happy!

Amanda Werkmeister

5 stars
Made this for dinner tonight and it was so good. Entire family loved it and I will be making it again very soon.

Maria Koutsogiannis

thank you so much amanda!

Luke Hall

5 stars
We made this tonight and it was a hit amongst our family! Simple and nutritious!!

Maria Koutsogiannis

yay! this makes me so happy, thank you Luke!

Joe S

5 stars
. The final product of this recipe tastes great. It is very well written, and it works. (Most recipes on the web have lots of errors, (if not corrected you waste a lot of time and money).

Maria Koutsogiannis

Thank you so much, Joe! This means a lot to us!

John Cooke

5 stars
I was tired of always breading and frying my Tilapia. I love the fish, but it can be bland. Not anymore. I googled recipes and found this one near the top of my feed. I had most of the ingredients in my fridge. I grabbed the feta cheese at the local market, and voila. It was easy, delicious, and memorable. I can’t wait to try more of your recipes.

Maria Koutsogiannis

this makes me so happy, thank you John!!!

Whitney

5 stars
A new “go-to” for me! Super easy and sooooo tasty. I love all things Greek and the flavour in this was right on point. I prepped the veggies when my little was resting in the afternoon and then it was pretty quick to throw in the oven and bake!

Maria Koutsogiannis

Yes, Whitney! Having those pre chopped veggies is a game changer!

Amy Gore

Made this for dinner and it was wonderful. My only change was a pinch of red pepper flakes for some extra seasoning on the veggies. Definitely going to make this again.

Maria Koutsogiannis

That sounds amazing, thank you so much for the support, Amy!

K.S.

5 stars
I ate wayyyy too much tilapia during my bodybuilding/competing days so I’ll use this recipe as inspiration and choose a different protein. I like your one pan/one pot meals – super easy for when I’m busy
xo

Maria Koutsogiannis

I am so glad you liked this, thanks so much!

5 from 14 votes (6 ratings without comment)

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