Greek Baked Tilapia Recipe (one sheet pan)
User Reviews
5
-
Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
4
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Calories
679 kcal
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Course
Main Course
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Cuisine
Greek
Greek Baked Tilapia Recipe (one sheet pan)
Description
The recipe begins by roasting an assortment of chopped vegetables—tomatoes, bell peppers, zucchini, baby potatoes, and red onion—tossed in olive oil, salt, and black pepper on a parchment-lined sheet pan at 400°F. After about 18 to 20 minutes, when the potatoes are tender, tilapia fillets are placed atop the vegetables and drizzled with a Greek dressing made from olive oil, dried oregano, salt, black pepper, lemon juice, red wine vinegar, and pressed garlic. The pan bakes for an additional 8 to 10 minutes until the fish flakes easily with a fork.
Once baked, the dish is finished with crumbled feta and diced mixed olives scattered across the pan, along with a drizzle of remaining dressing. This dish offers a combination of tender, flaky fish and soft roasted vegetables accented by the tanginess of lemon and vinaigrette, the saltiness of feta cheese, and the briny olives. Serving it with tzatziki sauce adds a cool, creamy contrast that complements the flavors.
This one-pan meal is suitable for meal prepping lunches or dinner. Using defrosted, BAP-certified tilapia ensures quality fish. Roasting the vegetables before adding the fish helps build flavor and ensures even cooking.
Ingredients
- 2 tomato chopped into 1 inch pieces
- 1 bell pepper cut into 1 inch pieces
- 1 zucchini small-medium, cut into quarters
- 1/2 red onion small, sliced thin
- 10 baby potatoes quartered
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 4 tilapia filet if frozen make sure they're defrosted, BAP certified
For the Greek dressing
- 1/2 cup olive oil
- 1/2 tbsp oregano dried
- 1/2 tsp salt
- 1/4 tsp black pepper
- juice lemon of one
- 1/2 tbsp red wine vinegar
- 2 garlic small cloves, pressed
Toppings
- 1/2 cup feta cheese crumbled
- 1/3 cup olive diced mixed variety
- tzatziki use our delicious tzatziki recipe, for serving if desired
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.
Notes
- This recipe can be prepared ahead and is suitable for meal prepping lunches.
- Use defrosted, BAP-certified tilapia fillets for best results.
- Roast the vegetables first to ensure they become tender before adding the fish.
- Serving with tzatziki provides a cool, creamy balance to the lemony, salty flavors.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 679 kcal
% Daily Value*
| Calories | 679kcal | 34% |
| Carbohydrates | 48.2g | 16% |
| Protein | 33.2g | 66% |
| Fat | 43g | 66% |
| Saturated Fat | 8.8g | 44% |
| Polyunsaturated Fat | 4.7g | 28% |
| Monounsaturated Fat | 27.4g | 137% |
| Cholesterol | 74.7mg | 25% |
| Sodium | 1218.5mg | 51% |
| Fiber | 6g | 24% |
| Sugar | 7.3g | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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