Mediterranean Tilapia

So, how often do you eat fish? Do you know how to prepare it? I’ve been approached by several people lately wanting to know how to properly cook fish. There are so many different ways to prepare fish from poaching to sautéing. Most people really want to incorporate more fish into their diet because it is so good for you, but find preparing it rather intimidating. I’m going to start preparing more fish recipes here on Preheat to 350 in an effort to take the mystery out of cooking fish. Since I’m preparing these dishes for my family, you can be assured that they will be quick and easy. This recipe, for example, uses one of my favorite ways to prepare fish. What could be better than using one pan; it makes clean up a breeze!

Mediterranean Tilapia

Serves 4


1 ½ lbs tilapia fillet (4 fillets)
Salt and pepper to taste
1 pint cherry tomatoes, sliced in half
½ cup sliced kalamata olives
¼ cup red onion, finely diced
2 tablespoons capers
2 teaspoons fresh thyme
Zest and juice of 1 lemon
2 tablespoons olive oil, divided
½ cup dry white wine

Preheat oven to 425°F. Spray 9x13 baking dish with PAM spray, place fish in the dish and season with salt and pepper. In a bowl, combine tomatoes, olives, onion, capers, thyme, lemon zest and 1 tablespoon of oil. Squeeze lemon juice and pour white wine over fish. Top with tomato mixture and drizzle with remaining olive oil.

Roast the fish for 20 minutes. Remove and serve immediately.

Note: I served this with roasted asparagus which I roasted along with the fish for 12 minutes for “pencil asparagus; thick asparagus should cook for 15 minutes.

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