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Baked Tilapia Filet with Sun-Dried Tomato

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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 mins
COOK: 30 mins
TOTAL: 40 mins
Servings: 4


  • 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


  • 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.


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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Liz DellaCroce

Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:


  1. 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!

  2. 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.

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