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Baked Tilapia Filet with Sun-Dried Tomato

Liz DellaCroce Avatar

LIZ DELLA CROCE

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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

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Baked Tilapia Filet with Sun-Dried Tomato

Baked Tilapia Filet with Sun-Dried Tomato

4.12 stars average
Liz Della Croce
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.

Last Step:

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Nutrition

Calories: 266kcal | Carbohydrates: 12.6g | Protein: 40.5g | Fat: 6.1g | Saturated Fat: 0.5g | Polyunsaturated Fat: 5.6g | Trans Fat: 0g | Cholesterol: 138mg | Sodium: 570mg | Fiber: 2.6g | Sugar: 1.9g


4.12 from 9 votes (8 ratings without comment)

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26 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. Liz DellaCroce Avatar
    Liz DellaCroce

    That’s my motto too!

  3. Liz DellaCroce Avatar
    Liz DellaCroce

    You absolutely must give it a try!

  4. Liz DellaCroce Avatar
    Liz DellaCroce

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

  5. 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!!

  6. 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!