Mediterranean Baked Tilapia
This Mediterranean Baked Tilapia is a delightful dish that combines the mild flavor of tilapia with the briny notes of green olives and the creaminess of feta cheese. Perfect for a weeknight dinner or a special gathering, this recipe requires minimal prep time and highlights fresh ingredients. The addition of shallots and ripe tomatoes elevates the dish, making it not only flavorful but also visually appealing. Enjoy this healthy, low-calorie option that can be paired with a crisp side salad or quinoa for a complete meal.
N/A
Servings
125
Calories
7
Ingredients
Ingredients
Tilapia fillets
6 (4-ounce fillets)
Shallots
3 (finely chopped)
Green olives
1/2 (cup, finely chopped)
Dry white wine
1/2 (cup)
Ripe tomatoes
1 (de-seeded and chopped)
Feta cheese
3 (ounces, crumbled)
Fresh ground pepper
to taste (for seasoning)
Instructions
1
Preheat your oven to 375°F (190°C).
2
In a glass baking dish, arrange the tilapia fillets in a single layer without overlapping them.
3
Generously season the fillets with freshly ground pepper to enhance their flavor.
4
Pour the dry white wine evenly around the edges of the fish to create moisture during baking.
5
Evenly distribute the finely chopped shallots over the top of each tilapia fillet.
6
De-seed and finely chop the ripe tomatoes, then mix them together with the chopped green olives and crumbled feta cheese in a bowl.
7
Spoon the tomato, olive, and feta mixture over the tilapia fillets, covering them evenly.
8
Bake in the preheated oven for 20-25 minutes, or until the fish flakes easily with a fork and is cooked through.
9
Remove from the oven and let it rest for a few minutes before serving. Enjoy your Mediterranean-flavored tilapia with a side of your choice!
Nutrition Information
2.5g
Carbs
15.75g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Baked Tilapia?
It is a flavorful seafood dish featuring mild tilapia fillets topped with shallots, tomatoes, green olives, and feta cheese.
How many calories are in this recipe?
Each serving contains approximately 125 calories.
What are the primary ingredients for the topping?
The topping consists of finely chopped shallots, de-seeded ripe tomatoes, chopped green olives, and crumbled feta cheese.
What type of fish is used?
This recipe specifically uses 4-ounce tilapia fillets.
At what temperature should the oven be set?
Preheat your oven to 375 degrees Fahrenheit or 190 degrees Celsius.
How long does it take to bake the tilapia?
The fish should be baked for 20-25 minutes until it flakes easily with a fork.
How much protein is in a serving?
This dish provides 15.75 grams of protein per serving.
Is this recipe low-carb?
Yes, it is very low in carbohydrates with only 2.5 grams per serving.
What kind of wine is recommended?
A dry white wine is used to create moisture and add flavor during the baking process.
How many fillets does this recipe require?
The recipe calls for 6 tilapia fillets.
What kind of olives are used?
Green olives are used to provide a briny note to the dish.
How should the tomatoes be prepared?
The tomatoes should be de-seeded and then finely chopped.
What type of cheese is featured in this recipe?
Crumbled feta cheese is used to add creaminess and tang.
How should the tilapia be arranged in the baking dish?
Arrange the fillets in a single layer without overlapping them.
What is used for seasoning the fish?
Freshly ground pepper is used to season the fillets before adding other ingredients.
How many shallots are needed?
You will need 3 finely chopped shallots.
What is the serving size for the fillets?
The recipe uses 4-ounce fillets as the standard size.
What are some suggested side dishes?
This dish pairs well with a crisp side salad or quinoa for a complete meal.
Does this recipe include any fiber?
The provided data does not list a significant fiber content.
Is there any added sugar?
The recipe data indicates no significant sugar content.
Can this be considered a healthy recipe?
Yes, it is a healthy, low-calorie, and high-protein seafood option.
What is the purpose of the white wine?
The wine is poured around the edges of the fish to create moisture while it bakes.
How do you know when the tilapia is cooked through?
The fish is done when it is opaque and flakes easily when tested with a fork.
Is the feta cheese mixed with other ingredients?
Yes, the feta is mixed with chopped tomatoes and green olives before being spooned over the fish.
Should the shallots be cooked before adding them to the fish?
No, the finely chopped shallots are distributed raw over the fillets before baking.
Is salt added to the recipe?
The recipe specifies fresh ground pepper; the olives and feta naturally provide saltiness.
How much wine is needed?
The recipe calls for 1/2 cup of dry white wine.
What is the total ingredient count?
There are 7 main ingredients used in this recipe.
Is this recipe suitable for weeknight dinners?
Yes, it requires minimal prep time, making it ideal for busy weeknights.
Should the fish rest after baking?
Yes, it is recommended to let the fish rest for a few minutes before serving.