Description
This Sheet Pan Greek Tilapia recipe offers a vibrant and healthy meal featuring tender tilapia filets roasted alongside a colorful medley of fresh vegetables. Infused with Mediterranean flavors from garlic, lemon, oregano, and optional feta and Kalamata olives, this dish is quick to prepare and perfect for a nutritious weeknight dinner. Serve it over rice or couscous for a complete meal packed with bright, fresh flavors and minimal cleanup.
Ingredients
Vegetables
- 1-2 cups cherry or grape tomatoes
- 1 small zucchini, sliced and chopped into halves or quarters
- 1/2 red onion, chopped into chunks
- 1 bell pepper (any color), chopped into chunks
Fish and Seasoning
- 3-4 medium tilapia filets (roughly 6 ounces each)
- Kosher salt and black pepper, to taste
Sauce and Flavoring
- 1 tablespoon olive oil
- 1 and 1/2 teaspoons dried oregano (divided)
- 1/4 cup butter, melted
- 2-3 cloves garlic, minced
- Zest of 1 lemon
- 2 tablespoons fresh-squeezed lemon juice
Optional Toppings and Garnishes
- 1/3 cup crumbled feta cheese
- 1/3 cup Kalamata or other olives
- Fresh dill, parsley, or red pepper flakes
For Serving
- Rice or couscous
Instructions
- Preheat the oven and prepare the baking sheet: Preheat your oven to 425 degrees Fahrenheit. Line a large rimmed baking sheet with parchment paper to prevent sticking and ensure easy cleanup.
- Roast the vegetables: In a large bowl, combine the cherry or grape tomatoes, chopped zucchini, red onion, and bell pepper. Add 1 tablespoon of olive oil, 1 teaspoon of dried oregano, 1/2 teaspoon kosher salt, and freshly cracked black pepper. Toss everything well to coat the veggies evenly with the seasonings. Spread the mixture out in a single layer on the prepared baking sheet and roast in the oven for 10 to 12 minutes to allow the vegetables to soften and lightly caramelize.
- Prepare the fish and butter sauce: While the vegetables roast, season both sides of the tilapia filets lightly with kosher salt and black pepper. In a small bowl, whisk together the melted butter, minced garlic, lemon zest, fresh lemon juice, and the remaining 1/2 teaspoon dried oregano. Set this flavorful butter mixture aside for later use.
- Add the fish and sauce to the sheet pan: After the vegetables have roasted for at least 10 minutes, carefully remove the pan from the oven. Make space on the pan to add the tilapia filets without overlapping the vegetables. Pour the prepared butter sauce evenly over the fish filets—you don’t need to worry if some sauce drips onto the veggies. Return the pan to the oven and continue roasting for another 10 to 12 minutes, or until the fish is opaque, flakes easily with a fork, and is cooked through.
- Finish and serve: Remove the sheet pan from the oven. Sprinkle optional crumbled feta cheese and Kalamata olives evenly over the fish and vegetables. Add fresh herbs like dill or parsley and red pepper flakes if desired. Serve immediately alongside rice or couscous with lemon wedges for extra brightness and enjoy a delicious, Mediterranean-inspired meal straight from the oven.
Notes
- For firmer fish, ensure you do not overcook; tilapia should flake easily but remain moist.
- Feel free to swap out vegetables based on seasonality or preference, such as using asparagus or eggplant.
- Use parchment paper or a silicone baking mat for easier cleanup of the sheet pan.
- Feta, olives, and fresh herbs are optional but add authentic Greek flavor and texture to the dish.
- This recipe can be doubled by using two sheet pans or by roasting in batches.
- Prep Time: 10 minutes
- Cook Time: 24 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Greek
