Mediterranean Baked Tilapia with Sun-Dried Tomatoes
Indulge in this flavorful Mediterranean-inspired baked tilapia dish that harmoniously combines tender tilapia fillets with earthy mushrooms, aromatic pearl onions, and tangy sun-dried tomatoes. Topped with a golden crust of seasoned breadcrumbs and freshly grated Parmesan cheese, this recipe is perfect for a family dinner or a special occasion. Serve it grace the table alongside creamy mashed potatoes or a fresh side salad for a complete meal that your family will rave about. Enjoy the delightful fusion of flavors that even picky eaters will love!
4-6
Servings
217
Calories
8
Ingredients
Ingredients
Tilapia fillets
7 (Fresh or frozen, defrosted if frozen.)
Butter or Margarine
1 cup (Melted.)
Mushrooms
1 cup (Sliced.)
White pearl onions
4 (Sliced.)
Sun-dried tomatoes
6 ounces (Chopped.)
Dried parsley
to taste (Sprinkled on top.)
Italian seasoned breadcrumbs
3/4 cup (For topping.)
Grated Parmesan cheese
to taste (Sprinkled on top.)
Instructions
1
If using frozen tilapia fillets, defrost them in the refrigerator overnight or run them under cold water until thawed.
2
Preheat your oven to 400°F (200°C).
3
In a large baking dish, melt the butter or margarine in the oven as it preheats. This will help coat the fish evenly.
4
Once melted, carefully remove the dish from the oven and place the tilapia fillets in a single layer within the dish.
5
Pour the melted butter over the fillets, ensuring they're coated generously.
6
Evenly distribute the sliced mushrooms, chopped sun-dried tomatoes, and sliced pearl onions over the fish.
7
In a small bowl, mix the Italian seasoned breadcrumbs with the grated Parmesan cheese. Sprinkle this mixture liberally over the fish and vegetables.
8
For added flavor, sprinkle dried parsley over the top according to your preference.
9
Season lightly with black pepper if desired, but remember that the natural flavors from the vegetables and fish usually suffice.
10
Place the dish back in the oven and bake for approximately 20 minutes, or until the fish is opaque and flakes easily with a fork.
Nutrition Information
12g
Fat
13g
Carbs
15g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Baked Tilapia with Sun-Dried Tomatoes?
It is a flavorful Mediterranean-inspired dish featuring tender tilapia fillets, mushrooms, pearl onions, and sun-dried tomatoes topped with a Parmesan breadcrumb crust.
How many servings does this recipe provide?
This recipe is designed to serve between 4 and 6 people.
How many calories are in one serving of this tilapia dish?
Each serving contains approximately 217 calories.
What are the main ingredients for the Mediterranean Baked Tilapia?
The main ingredients include tilapia fillets, butter or margarine, mushrooms, white pearl onions, sun-dried tomatoes, Italian seasoned breadcrumbs, and Parmesan cheese.
How many tilapia fillets are needed for this recipe?
The recipe calls for 7 tilapia fillets.
Can I use frozen tilapia for this recipe?
Yes, you can use frozen tilapia, but you must defrost it in the refrigerator overnight or under cold water before cooking.
What is the recommended oven temperature for baking?
Preheat your oven to 400°F (200°C) for this recipe.
How much butter or margarine is used in this dish?
The recipe requires 1 cup of melted butter or margarine.
What type of mushrooms should I use?
The recipe calls for 1 cup of sliced mushrooms.
How many pearl onions are required?
You will need 4 white pearl onions, sliced.
How should the sun-dried tomatoes be prepared?
You should use 6 ounces of sun-dried tomatoes that have been chopped.
What kind of breadcrumbs are best for the topping?
The recipe recommends using 3/4 cup of Italian seasoned breadcrumbs.
How much Parmesan cheese should I add?
The Parmesan cheese should be added 'to taste' and sprinkled over the top of the fish and vegetables.
What is the nutritional fat content per serving?
There are 12 grams of fat per serving.
How much protein does this recipe provide?
Each serving contains 15 grams of protein.
How many grams of carbohydrates are in a serving?
There are 13 grams of carbohydrates per serving.
How long does the tilapia need to bake in the oven?
Bake the dish for approximately 20 minutes.
How do I know when the fish is finished cooking?
The fish is done when it is opaque and flakes easily with a fork.
Should I season the fish with salt and pepper?
You can season lightly with black pepper if desired, but the recipe notes that the natural flavors and existing ingredients usually provide enough seasoning.
What herb is used for garnishing this dish?
Dried parsley is sprinkled over the top to taste before baking.
Is it necessary to melt the butter before adding the fish?
Yes, you should melt the butter in the baking dish in the oven as it preheats to ensure the fillets are coated evenly.
What side dishes go well with this tilapia?
It is recommended to serve this dish alongside creamy mashed potatoes or a fresh side salad.
Is this a good recipe for kids?
Yes, the description mentions it is a family-friendly meal that even picky eaters will enjoy.
Can I use fresh parsley instead of dried?
While the recipe calls for dried parsley, fresh parsley can be used as a substitute for a brighter flavor.
Should the vegetables be placed under or over the fish?
The mushrooms, sun-dried tomatoes, and pearl onions should be distributed evenly over the top of the fish fillets.
Does this recipe contain fiber?
The provided nutritional data lists fiber as null, though ingredients like mushrooms and tomatoes may contain small amounts.
What is the ingredient count for this recipe?
There are 8 main ingredients used in this recipe.
Is the tilapia fillets prepared in a single layer?
Yes, for even cooking, place the tilapia fillets in a single layer within the baking dish.
What makes this dish 'Mediterranean' style?
The use of ingredients like sun-dried tomatoes, pearl onions, and Italian seasoning gives it its Mediterranean flair.
Can I substitute the tilapia with another white fish?
While the recipe specifies tilapia, other mild white fish fillets like cod or sole could likely be used with similar results.