Mediterranean Herb-Encrusted Tilapia Bake
This flavorful Mediterranean Herb-Encrusted Tilapia Bake showcases a delightful blend of fresh ingredients that not only tantalize the taste buds but also promote heart health. With the subtle sweetness of Vidalia onions, the umami richness of kalamata olives, and the freshness of ripe tomatoes, each bite is a symphony of flavors. This dish is easy to prepare and comes together in one roasting pan, making cleanup a breeze. Perfect for a family dinner or casual entertaining, it’s no wonder this recipe has become a beloved staple in many homes.
4
Servings
125
Calories
9
Ingredients
Ingredients
tilapia fillets
4 (thawed)
Vidalia onions or sweet onions
3 (sliced 1/4-inch thick)
medium tomatoes
4 (sliced 1/4-inch thick)
kalamata olives
12 (chopped)
fresh basil
4 tablespoons (chopped (or 2 tablespoons dried basil))
garlic cloves
8 (chopped)
olive oil
4 tablespoons (for sautéing and drizzling)
fresh ground black pepper
to taste (for seasoning)
salt
to taste (for seasoning)
Instructions
1
Thaw the tilapia fillets completely and preheat your oven to 375°F (190°C).
2
In a large skillet, heat the olive oil over medium heat. Peel and slice the onions into 1/4-inch thick rings. Sauté the onions in the skillet for about 2-3 minutes on each side until they become translucent and tender.
3
In a 13x9x2-inch roasting pan, spread half of the sautéed onion rings evenly across the bottom.
4
Carefully place the thawed tilapia fillets on top of the onions in the roasting pan.
5
Sprinkle the chopped kalamata olives, garlic, fresh basil, and a generous amount of fresh ground black pepper over the tilapia fillets.
6
Layer the remaining sautéed onion rings and sliced tomatoes on top of the fish. Season with a little more salt and pepper to your taste.
7
Bake in the preheated oven for 12-15 minutes, uncovered, or until the fish is opaque and flakes easily with a fork.
8
Once done, remove from the oven and let it cool for a minute before serving. Enjoy your Mediterranean Herb-Encrusted Tilapia Bake!
Nutrition Information
5g
Fat
8.75g
Carbs
11.25g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Herb-Encrusted Tilapia Bake?
It is a flavorful, heart-healthy fish dish that uses tilapia fillets, Vidalia onions, kalamata olives, and fresh tomatoes baked together in a single roasting pan.
What is the recommended oven temperature for this recipe?
The oven should be preheated to 375°F (190°C).
How long should I bake the tilapia?
The fish should be baked for 12-15 minutes, uncovered.
How many calories are in one serving of this dish?
Each serving contains 125 calories.
Is this a low-carb recipe?
Yes, with 8.75g of carbohydrates per serving, it is considered a low-carb meal.
How much protein is provided per serving?
One serving provides 11.25g of protein.
How many servings does this recipe make?
This recipe is designed to serve 4 people.
What type of onions work best for this bake?
Vidalia onions or any variety of sweet onions are recommended.
Can I use dried basil instead of fresh?
Yes, you can substitute 4 tablespoons of fresh basil with 2 tablespoons of dried basil.
Do I need to thaw the tilapia before cooking?
Yes, the tilapia fillets should be completely thawed before starting the preparation.
What size roasting pan is required?
A 13x9x2-inch roasting pan is ideal for this recipe.
How should I prepare the onions?
The onions should be peeled and sliced into 1/4-inch thick rings, then sautéed for 2-3 minutes per side.
How many garlic cloves are used in this recipe?
The recipe calls for 8 chopped garlic cloves.
What kind of olives are featured in this Mediterranean dish?
The recipe uses 12 chopped kalamata olives.
Is there a need to cover the fish while baking?
No, the tilapia should be baked uncovered.
How do I know when the tilapia is fully cooked?
The fish is done when it is opaque and flakes easily with a fork.
How much fat is in one serving of this meal?
There are 5g of fat per serving.
How is the pan layered?
Layer half the sautéed onions on the bottom, then the fish, then olives, garlic, and basil, followed by the remaining onions and tomatoes.
Is this a heart-healthy recipe?
Yes, the combination of lean fish, olive oil, and fresh vegetables makes it heart-healthy.
What is the total number of ingredients needed?
There are 9 ingredients required for this recipe.
What role does the olive oil play in this recipe?
4 tablespoons of olive oil are used for both sautéing the onions and drizzling over the dish.
How many tomatoes are needed and how should they be prepared?
You need 4 medium tomatoes, sliced 1/4-inch thick.
What tags are associated with this recipe?
Tags include tilapia, healthy, mediterranean, baked fish, one-pan meal, and quick recipe.
How long should the dish cool before serving?
It is recommended to let the dish cool for about one minute after removing it from the oven.
Is salt and pepper used for seasoning?
Yes, fresh ground black pepper and salt are added to taste during the layering process.
Can this recipe be considered a one-pan meal?
Yes, because the main cooking happens in a single roasting pan, making cleanup easier.
What is the main category of this recipe?
The recipe is categorized under Tilapia.
Is this dish suitable for family dinners?
Yes, it is specifically tagged as a family dinner staple.
How many tilapia fillets are used?
The recipe calls for 4 tilapia fillets.
What flavor profile can I expect?
Expect a symphony of flavors including subtle sweetness from Vidalia onions, umami from olives, and freshness from tomatoes and basil.