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Mediterranean Tilapia With Olives & Tomatoes

Mediterranean Tilapia With Olives & Tomatoes: A Flavorful Escape

Enjoy the vibrant flavors of Mediterranean Tilapia With Olives & Tomatoes, an easy and healthy dish perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 17 minutes
Total Time 27 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 330
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia Tender and flaky, can substitute with cod or red snapper.
For the Sauce
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 4 cloves Garlic Minced, can increase for stronger flavor.
  • 1 cup Cherry Tomatoes Halved, can use diced canned tomatoes.
  • 1/2 cup Kalamata Olives Pitted, can substitute with green olives.
  • 1 medium Red Onion Sliced, yellow onions can be used as substitute.
  • 2 tablespoons Lemon Juice Can substitute with lime juice.
  • 1 teaspoon Dried Oregano Can substitute with Italian seasoning.
  • to taste Salt
  • to taste Black Pepper
For Garnish
  • 2 tablespoons Fresh Parsley Chopped, can substitute with basil or cilantro.

Equipment

  • Skillet

Method
 

Step-by-Step Instructions
  1. Pat the tilapia fillets dry with paper towels and season both sides with salt, pepper, and dried oregano.
  2. In a large skillet, heat olive oil over medium heat until shimmering.
  3. Add sliced red onion and sauté for 2-3 minutes until translucent, then add minced garlic for another minute.
  4. Stir in halved cherry tomatoes and Kalamata olives, cooking for another 2 minutes.
  5. Nestle the seasoned tilapia fillets into the skillet and spoon some sauce over them.
  6. Cover and simmer for 5-7 minutes until the fish is opaque and flakes easily.
  7. Squeeze fresh lemon juice over the dish and garnish with fresh parsley.

Nutrition

Serving: 1plateCalories: 330kcalCarbohydrates: 8gProtein: 30gFat: 21gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 87mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 15IUVitamin C: 25mgCalcium: 5mgIron: 5mg

Notes

Perfect for busy weeknights and easily adaptable with various types of fish.

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