This easy baked tilapia recipe stars tender fish topped with cherry tomatoes, feta cheese, and Mediterranean seasonings for a healthy 30-minute dinner. It’s become a reader favorite, perfect for weeknights and impressive enough for entertaining!
There’s something magical that happens when you combine tilapia with bright Mediterranean flavors: suddenly this fish transforms into a meal everyone wants seconds of! I’ve been making spins on this baked tilapia recipe for years. Everyone loves it so much that Alex and I published a variation of the recipe in our latest cookbook.
The tender, flaky fish gets covered in a zesty lemon garlic sauce, nestled with burst cherry tomatoes, savory seasonings, and melty chunks of feta cheese. Alex and I make this often because it always satisfies and is a Mediterranean diet recipe to make “fish for dinner” that much more fun!
Featured reader comments
“This is my new favorite A Couple Cooks recipe! So flavorful and easy to make. This is absolutely going on the regular dinner rotation at our house!” -Sarah
Ingredients for this baked tilapia recipe
To be honest, when I’m meal planning the idea “baked fish” never feels that exciting. But this baked tilapia recipe? The zing of the lemon, melty feta and tomatoes, and briny pop of capers make it irresistibly fresh. I’ve tested this recipe countless times, and every ingredient plays a crucial role:
Fresh tilapia fillets form the protein base. I always look for firm, white fillets that smell fresh, never fishy. If you’re following sustainable seafood guidelines, look for tilapia from Peru or Ecuador.
Cherry tomatoes burst with sweetness when roasted, creating a natural sauce. I prefer using cherry or grape tomatoes because they hold their shape better than larger varieties.
Feta cheese adds creamy, tangy richness that balances the mild fish. I typically use a 4-ounce block and crumble it myself rather than buying pre-crumbled, but either works. Omit for dairy-free and add a bit more salt.
Fresh lemon provides brightness in two ways – the slices infuse citrus flavor during baking, while fresh juice can be squeezed over the finished dish.
Capers are my non-negotiable in this recipe. These tiny Mediterranean gems add a briny pop that elevates every bite. You’ll find them in the jarred section near the olives.
Tips for how to bake tilapia
Tilapia is a white fish with a mild, subtly sweet flavor. It doesn’t tasty fishy, so it’s great for people who think they don’t like fish. Tilapia is easy to bake: you can simply season with olive oil and salt, or add the tomatoes and feta like in the recipe below. Like any fish, how long to bake tilapia depends on its thickness:
- Pat the fish completely dry before seasoning. I use paper towels to remove every bit of moisture, which helps the seasoning stick.
- Don’t skip bringing the fish to room temperature. I let the tilapia sit out for 15-20 minutes before cooking, which ensures even cooking throughout.
- Watch the timing. At 425°F, most tilapia fillets cook in 20 to 25 minutes, but thickness varies. Check for an internal temperature of 140°F and look for fish that flakes easily.
What to look for when buying tilapia
Is tilapia a sustainable fish? The vast quantity of tilapia available to buy is farm raised, so you’ll want to look for responsibly farmed tilapia. Here’s what Monterrey Bay Aquarium Seafood Watch recommends:
- Look for tilapia farmed in Peru in raceways and Ecuador in ponds. Then look for tilapia from Colombia, Honduras, Mexico, Indonesia, and Taiwan.
- Tilapia is a Best Choice when farmed in indoor recirculating tanks with wastewater treatment and a Good Alternative when the wastewater isn’t treated.
- Also, look for tilapia certified by the Aquaculture Stewardship Council, Best Aquaculture Practices, and Naturland.
Ways to serve baked tilapia
Make this baked tilapia into a meal by pairing it with a quick salad or veggie side dish! Here are a few ideas that keep the oven free:
- Over grains: I love serving this with spinach rice, lemon rice, or seasoned quinoa to soak up all those pan juices.
- Alongside fresh salads: A simple arugula salad, romaine salad, or butter lettuce salad provide a nice contrast to the rich flavors. Step it up with a fennel salad, endive salad, or kale salad.
- With vegetables: Sautéed green beans, sauteed broccolini, pan fried broccoli, or sauteed vegetables create a complete, healthy meal.
- With pasta: Pasta like angel hair pasta, linguine pasta, couscous, or orzo make this feel like an elegant Italian meal.
- With crusty bread: Perfect for sopping up every drop of that delicious pan sauce.
Storage and reheating instructions
I often make extra of this recipe because leftovers are fantastic. Store any remaining tilapia in the refrigerator for up to 3 days in an airtight container.
For reheating, I prefer using the oven at 350°F for about 10 minutes rather than the microwave, which can make the fish rubbery. You can also try reheating in an air fryer.
Dietary notes
This baked tilapia recipe is pescatarian and gluten-free. For dairy-free, omit the feta cheese.
Baked Tilapia
This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for an impressive yet easy dinner.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4
- Category: Main dish
- Method: Baked
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
- 1 pint cherry tomatoes, sliced in half
- 1 large shallot, thinly sliced
- 3 garlic cloves, minced
- 1 small lemon, thinly sliced into rings
- 2 tablespoons olive oil, divided
- ¾ teaspoon kosher salt
- 4 ounce block feta cheese
- 1 1/2 pounds tilapia
- 1 tablespoon Italian seasoning
- 1 pinch red pepper flakes (optional)
- ½ teaspoon smoked paprika (or standard paprika)
- 2 tablespoons drained capers
- Finely chopped fresh parsley or basil, for garnish
- Fresh ground black pepper
Instructions
- Preheat the oven to 425 degrees Fahrenheit.
- Chop the tomatoes, shallot, garlic, and lemon as noted above.
- Place the chopped vegetables and lemon slices in the bottom of a 9 x 13″ baking dish and mix with 1 tablespoon olive oil, ¼ teaspoon salt, and fresh ground black pepper. Crumble the feta cheese into rough chunks and add it to the pan, tossing gently to combine.
- Pat the tilapia dry. Rub it with 1 tablespoon olive oil and ½ teaspoon kosher salt, split between the filets. Place it on top of the vegetables and feta in the pan. Sprinkle both fillets with the Italian seasoning and a few grinds fresh ground black pepper, then add the red pepper flakes and smoked paprika. Sprinkle the capers over the top.
- Place the pan in the oven and bake for 20 to 25 minutes (depending on the thickness of the fish), until the fish is flaky and the internal temperature is 140 degrees Fahrenheit when measured with a food thermometer. Garnish with chopped parsley and remove the lemon slices when serving (or eat them if you like!).
More delicious fish recipes to try
Tilapia is a favorite fish around here: it’s even milder than salmon, so it’s great for pleasing everyone. Here are a few more tilapia recipes to sample:
- Try parmesan crusted tilapia for a crispy, cheesy variation
- Make lemon pepper tilapia for a simple, classic preparation
- Make tilapia fish tacos for a fun, casual meal
- Fire up the grill for grilled tilapia when weather permits
- Branch out with other Mediterranean Diet recipes for more healthy inspiration
