Baked Tilapia Filet with Sun-Dried Tomato

Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes

Simple baked fish gets a major flavor boost from lemon, kalamata olives, capers and sun-dried tomatoes to create this delicious and healthy weeknight dinner.

Baked Cod with Sun-Dried Tomato, Caper and Olive Tapanade - The Lemon Bowl

We all know that fish is an excellent source of lean protein yet so many of us are afraid to cook it at home. Not only is fish extremely versatile and delicious but it is also very quick cooking making it an ideal weeknight dinner option.

Kalamata Olives - The Lemon Bowl

Recently wild caught cod was on sale so I decided to give it a Mediterranean twist with a quick and easy sun-dried tomato, caper and kalamata olive tapanade. Not only did it add moisture to the fish while baking but it added a ton of flavor and healthy omega-3 fats to the dish. My husband and 18 month old devoured their plates which is always a good sign.

Lemon Zest - The Lemon Bowl

Your fork is waiting.

Baked Tilapia Filet with Sun-Dried Tomato

Baked Tilapia Filet with Sun-Dried Tomato

4.28 stars average
Simple baked fish gets a major flavor boost from lemon, kalamata olives, capers and sun-dried tomatoes to create this delicious and healthy weeknight dinner.
PREP: 10 minutes
COOK: 30 minutes
TOTAL: 40 minutes
Servings4

Ingredients
 

  • 4 boneless (skinless cod filets – (halibut, red snapper or tilapia also work well))
  • 20 kalamata olives (pitted)
  • 4 pieces sun-dried tomato
  • 2 tablespoons parsley
  • 2 tablespoons capers (drained)
  • 2 cloves garlic (grated)
  • 1 zest of lemon
  • 1 pinches several red chili flakes
  • 1 slices lemon

Instructions
 

  • Pre-heat oven to 350 degrees and place the cod filets in a large glass baking dish sprayed with non-stick spray.
  • On a cutting board with a sharp knife, begin mincing the olives. Add the tomatoes to the cutting board and continue chopping and mixing in with the olives. Do the same with the parsley and capers.
  • Continue mincing until olives, tomatoes, parsley and capers begin to form a paste.
  • Add the grated garlic, lemon zest and chili flakes and use the back of the knife to combine all of the tapanade ingredients until a rough paste forms.
  • Spread the mixture evenly on top of all four cod filets then top with lemon slices.
  • Bake for 25-30 minutes or until fish flakes easily with a fork.

Nutrition

Calories: 266kcalCarbohydrates: 12.6gProtein: 40.5gFat: 6.1gSaturated Fat: 0.5gPolyunsaturated Fat: 5.6gTrans Fat: 0gCholesterol: 138mgSodium: 570mgFiber: 2.6gSugar: 1.9g

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Hi, I’m Liz!

Hey there, I’m Liz Della Croce and I’m thrilled to have you here! My aim is to motivate and ignite your passion for cooking amazing meals for your loved ones. I believe in the power of real, wholesome ingredients that are bursting with flavor and won’t break the bank. Whether it’s a traditional Lebanese recipe from my family or a culinary creation from across the globe, you’ll be pleasantly surprised to discover that nutritious food can be exciting, affordable, and easy to prepare.

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41 responses to “Baked Tilapia Filet with Sun-Dried Tomato”

  1. Ann Avatar
    Ann

    I used trout instead of cod, and everyone loved this! I’ll be making this tapenade again very soon! I left off the chili flakes (by mistake) I may or may not add them next time!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      What a great idea!! So glad you enjoyed it!!

  2. Rachael {Simply Fresh Cooking} Avatar
    Rachael {Simply Fresh Cooking}

    Gorgeous fish recipe my daaahling! If it’s Mediterranean, you better believe I’ll love it! Yum.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      That’s my motto too!

  3. Kirsten@FarmFreshFeasts Avatar
    Kirsten@FarmFreshFeasts

    Liz,
    You make it look so easy to make the tapenade! I am sure the flavors meld into a delicious topping for fish, though I would like to see it on, or even in, a pizza crust, too.

    Thanks!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      So glad to hear it!!! I hope you enjoy!

  4. Alaine @ My GF DF Living Avatar
    Alaine @ My GF DF Living

    Yumm! I have never had cod with capers and sun-dried tomatoes before. I want to try it now after seeing this! Happy to have found your blog!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Oh good I hope you like it!!

  5. addie | culicurious Avatar
    addie | culicurious

    YUM, looks great, Liz. I’ve never prepared fish in the mediterranean style but I see olives in my future!! ;)

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      You absolutely must give it a try!

  6. Stefanie @ Sarcastic Cooking Avatar
    Stefanie @ Sarcastic Cooking

    I love olives! My husband hates them. This might be the perfect way to sneak them into a dish and have him love them!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      My husband and I fight over the olives – haha.

  7. taylor @ taylormade Avatar
    taylor @ taylormade

    yum! looks so fresh & healthy.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Thank you so much!

  8. Nutmeg Nanny Avatar
    Nutmeg Nanny

    This looks delightful, my husband would adore it if I made this for him :)

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      OOoo the you must make it for him!!

  9. Reem | Simply Reem Avatar
    Reem | Simply Reem

    I love olives…. I snack on them..
    This looks fabulous and healthy… I totally need to try this,

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Me too…I could eat a whole jar!

  10. Sarah @ SimplyScrumptiousBySarah Avatar
    Sarah @ SimplyScrumptiousBySarah

    I love your blog!!! So cool that your grandparents are from Syria! Mine are too!! I looove Arabic food!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      No way!! So cool!! Can’t wait to check out your blog!

  11. Alyssa (Everyday Maven) Avatar
    Alyssa (Everyday Maven)

    Delicious flavor combo Liz! I love, love cod and the saltiness of the olives – perfect!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Thank you Alyssa!! So fresh and tasty!!

  12. Jen @ Savory Simple Avatar
    Jen @ Savory Simple

    I’ve never been a big fan of fish filets so I always need them to have a lot of big bold surrounding flavors. This is perfect!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      This is perfect for that!!!

  13. Ali | Gimme Some Oven Avatar
    Ali | Gimme Some Oven

    Yum! I seriously need to incorporate more cod into my life. This recipe sounds wonderful!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Same here!! I don’t know why I don’t make it more often.

  14. Lauren @ Climbing Grier Mountain Avatar
    Lauren @ Climbing Grier Mountain

    I don’t make cod nearly enough. Thanks for the motivation. This recipe looks AH-mazing!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Thank you friend!!! So fresh and flavorful…makes me feel like it’s not snowing out. :)

  15. Megan Avatar
    Megan

    I love this so much Liz – so fresh and fun and still warm and cozy. I love these types of meals!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Is there any better combo than fresh, fun, warm and cozy? I vote no. xo

  16. Tieghan Avatar
    Tieghan

    This looks so healthy and oh my gosh the olives! We love olives over here!

  17. Emily K. @ Leaf Parade Avatar
    Emily K. @ Leaf Parade

    I’ve just started cooking fish at home again, so this recipe comes at a great time. What a lovely combination of ingredients. Thanks, Liz!
    -Emily K.

  18. patsy Avatar
    patsy

    That looks so flavorful and easy to make! I need to start making fish more often, I love that it tends to cook quickly so it makes a great weeknight dinner idea.

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      It’s amazing how quick it is to make, Patsy!! And would work with so many flavors!

  19. Elizabeth Avatar
    Elizabeth

    This looks SO wonderful! I love pairing fish with briny flavors, but have never thought to bake it with the lemon on top. Can’t wait to try!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Me too!! I could eat olive tapanade every day of the week. :)

  20. Cassie | Bake Your Day Avatar
    Cassie | Bake Your Day

    I Really love these flavors, friend! I have no problem eating olives from the jar. I have to try this!

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      Omg my husband and I fight over the olives!!! It’s any wonder he saved any for the fish. :)

Liz Della Croce eating black bean dip

Hi I’m Liz!

Hey there, I’m Liz Della Croce and I’m thrilled to have you here! My aim is to motivate and ignite your passion for cooking amazing meals for your loved ones.