Best Mediterranean Style Herbed Tilapia Recipes

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MEDITERRANEAN BAKED TILAPIA RECIPE



Mediterranean Baked Tilapia Recipe image

Moist and flaky tilapia fillets are beautifully seasoned with Mediterranean spices and herbs in this delicate and delicious recipe. Perfect for a light summer meal!

Provided by Wendy

Time 25m

Number Of Ingredients 11

1 lb tilapia fillets (about 8 fillets)
1 tsp olive oil
1 tbsp butter
2 shallots (finely chopped)
3 garlic cloves (minced)
1 1/2 tsp ground cumin
1 1/2 tsp paprika
1/4 cup capers
1/4 cup dill (fresh, finely chopped)
lemon juice (from 1 lemon)
Salt and Pepper to taste

Steps:

  • Preheat oven to 375, and line a rimmed baking sheet with parchment paper or foil. Mist with cooking spray, spread fish fillets evenly on baking sheet.
  • In a small bowl, combine the cumin, paprika, salt and pepper. On both sides, season fish fillets with the spice mixture.
  • In a small bowl, whisk together the melted butter, olive oil, lemon juice, shallots, and garlic, and brush evenly over fish fillets. Top with the capers.
  • Bake in the oven for about 10-15 minutes, making sure not to overcook. Remove from oven and top with fresh dill.

Nutrition Facts : Calories 207.69 kcal, Protein 26.11 g, Fat 8.3 g, SaturatedFat 2.77 g, Carbohydrate 12.28 g, TransFat 0.12 g, Cholesterol 64.23 mg, Sodium 390.96 mg, Fiber 4.26 g, Sugar 1.15 g, UnsaturatedFat 4.45 g, ServingSize 1 serving

MEDITERRANEAN-STYLE HERBED TILAPIA



Mediterranean-Style Herbed Tilapia image

Looking for seafood dinner? Bake these Fiber One™ original bran cereal mixture coated tilapia fillets; flavored with Italian seasoning - perfect if you love Mediterranean cuisine.

Provided by By Betty Crocker Kitchens

Categories     Entree

Time 35m

Yield 6

Number Of Ingredients 13

1 1/2 lb tilapia fillets (3/4 inch thick)
1 cup Fiber One™ original bran cereal
2 tablespoons grated Parmesan cheese
2 teaspoons Italian seasoning
1 egg white
1 tablespoon water
Cooking spray
1/4 cup crumbled feta cheese
1 can (14.5 oz) diced tomatoes with basil, garlic and oregano, undrained
1/2 cup sliced pitted kalamata olives (about 20 olives)
2 cloves garlic, finely chopped
1 tablespoon water
1 teaspoon cornstarch

Steps:

  • Heat oven to 400°F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 serving pieces. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
  • In shallow bowl, mix cereal, Parmesan cheese and Italian seasoning. In another shallow bowl, beat egg white and water. Dip fish pieces into egg white, then coat with cereal mixture; place in pan. Spray each fillet with cooking spray.
  • Bake 10 to 15 minutes or until fish flakes easily with fork.
  • Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
  • To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.

Nutrition Facts : Calories 200, Carbohydrate 14 g, Cholesterol 65 mg, Fiber 5 g, Protein 25 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 500 mg, Sugar 2 g, TransFat 0 g

MEDITERRANEAN TILAPIA



Mediterranean Tilapia image

We had some beautiful tilapia fillets, but no recipes! I had recently bought some amazing sun-dried tomatoes packed in oil, and decided to invent a slightly Mediterranean fish dish for a quick weeknight dinner. My husband is a recipe purist, always follows them to the letter, but after this, he's learned to trust my inventions!

Provided by FLAPJACK18

Categories     Seafood     Fish     Tilapia

Yield 2

Number Of Ingredients 6

3 tablespoons sun-dried tomatoes packed in oil, drained and chopped
1 tablespoon capers, drained
2 tilapia fillets
1 tablespoon oil from the jar of sun-dried tomatoes
1 tablespoon lemon juice
2 tablespoons kalamata olives, pitted and chopped

Steps:

  • Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
  • Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
  • Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.

Nutrition Facts : Calories 183.5 calories, Carbohydrate 5.4 g, Cholesterol 41.4 mg, Fat 7.2 g, Fiber 1.1 g, Protein 24 g, SaturatedFat 1 g, Sodium 464 mg, Sugar 0.2 g

MEDITERRANEAN TILAPIA



Mediterranean Tilapia image

I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it's low in calories and fat. What's not to love? -Robin Brenneman, Hilliard, Ohio

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 6 servings.

Number Of Ingredients 5

6 tilapia fillets (6 ounces each)
1 cup canned Italian diced tomatoes
1/2 cup water-packed artichoke hearts, chopped
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese

Steps:

  • Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, artichoke hearts, olives and cheese. Bake, uncovered, until fish flakes easily with a fork, 15-20 minutes.

Nutrition Facts : Calories 197 calories, Fat 4g fat (2g saturated fat), Cholesterol 88mg cholesterol, Sodium 446mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 1g fiber), Protein 34g protein. Diabetic exchanges

GRILLED MEDITERRANEAN TILAPIA FOIL PACKS



Grilled Mediterranean Tilapia Foil Packs image

We filled foil packets with tilapia fillets, grape tomatoes, chopped artichoke hearts and Kalamata olives, then grilled them over medium heat for an easy, dirty-dish-busting meal that's ready in 30 minutes.

Provided by Sarah Caron

Categories     Entree

Time 30m

Yield 2

Number Of Ingredients 6

1 cup grape tomatoes, halved
1 cup artichoke hearts, chopped
1/2 cup pitted kalamata olives, halved
2 tilapia fillets, rinsed
Salt and pepper, if desired
Lemon wedges

Steps:

  • Heat gas or charcoal grill. In medium bowl, stir together tomatoes, artichoke hearts and olives; set aside.
  • Cut 2 (18-inch-long) sheets of heavy-duty foil. Place 1 tilapia fillet in center of each sheet. Spoon tomato mixture evenly over tilapia. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
  • Place packets on grill over medium heat. Cover grill; cook 20 minutes or until fish flakes easily with fork.
  • Open packets carefully. Sprinkle salt and pepper over top; serve with lemon wedges.

Nutrition Facts : ServingSize 1 Serving

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