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.
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.
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.
Your fork is waiting.
Baked Tilapia Filet with Sun-Dried Tomato
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.
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!
What a great idea!! So glad you enjoyed it!!
Gorgeous fish recipe my daaahling! If it’s Mediterranean, you better believe I’ll love it! Yum.
That’s my motto too!
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!
So glad to hear it!!! I hope you enjoy!
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!
Oh good I hope you like it!!
YUM, looks great, Liz. I’ve never prepared fish in the mediterranean style but I see olives in my future!! ;)
You absolutely must give it a try!
I love olives! My husband hates them. This might be the perfect way to sneak them into a dish and have him love them!
My husband and I fight over the olives – haha.
yum! looks so fresh & healthy.
Thank you so much!
This looks delightful, my husband would adore it if I made this for him :)
OOoo the you must make it for him!!
I love olives…. I snack on them..
This looks fabulous and healthy… I totally need to try this,
Me too…I could eat a whole jar!
I love your blog!!! So cool that your grandparents are from Syria! Mine are too!! I looove Arabic food!
No way!! So cool!! Can’t wait to check out your blog!
Delicious flavor combo Liz! I love, love cod and the saltiness of the olives – perfect!
Thank you Alyssa!! So fresh and tasty!!
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!
This is perfect for that!!!
Yum! I seriously need to incorporate more cod into my life. This recipe sounds wonderful!
Same here!! I don’t know why I don’t make it more often.
I don’t make cod nearly enough. Thanks for the motivation. This recipe looks AH-mazing!
Thank you friend!!! So fresh and flavorful…makes me feel like it’s not snowing out. :)
I love this so much Liz – so fresh and fun and still warm and cozy. I love these types of meals!
Is there any better combo than fresh, fun, warm and cozy? I vote no. xo
This looks so healthy and oh my gosh the olives! We love olives over here!
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.
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.
It’s amazing how quick it is to make, Patsy!! And would work with so many flavors!
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!
Me too!! I could eat olive tapanade every day of the week. :)
I Really love these flavors, friend! I have no problem eating olives from the jar. I have to try this!
Omg my husband and I fight over the olives!!! It’s any wonder he saved any for the fish. :)