Seafood
Mediterranean Baked Tilapia with Cherry Tomatoes & Capers
Try this delicious Baked Tilapia with Lemon‚Äîa light, flavorful meal inspired by Mediterranean cuisine! With cherry tomatoes, feta, and a hint of smoked paprika, this dish is perfect for a healthy and easy weeknight dinner. Follow Chef Healthy Henry for a simple seafood recipe that‚‘s packed with f
Ingredients
- Hemp-Quinoa Base 2 cups cooked quinoa (about 1 cup dry) Shop on Amazon (opens in a new window)
- 8 tablespoons shelled hemp seeds (2 tablespoons per serving) Shop on Amazon (opens in a new window)
- 1/2 teaspoon salt Zest of
- 1/2 lemon Greens
- 4 cups baby spinach or kale
- 1 tablespoon olive oil
- Pinch of salt Fish & Vegetables
- 4 tilapia fillets (4 oz each)
- 1 1/2 cups cherry tomatoes, halved
- 2 large shallots, thinly sliced
- 4 garlic cloves, chopped
- 1 lemon, thinly sliced (plus extra wedges for serving)
- 4 oz feta cheese, crumbled (about 1 oz per serving)
- 2 tablespoons capers, drained
- 1 tablespoon Italian seasoning
- 1 teaspoon red pepper flakes (optional)
- 2 teaspoons smoked paprika
- 3 tablespoons olive oil, divided
- Zest and juice of 1 lemon
- 3/4 teaspoon salt
- Freshly cracked black pepper, to taste
- High-Protein Dressing (Neutral in PF ratio)
- 1 cup nonfat plain Greek yogurt
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 small garlic clove, minced
- 2 tablespoons chopped fresh dill (or parsley/basil)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
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Directions
- 1
Preheat oven to 425°F (220°C).
- 2
Prepare the baking dish: In a large baking dish, combine cherry tomatoes, shallots, and garlic. Toss with 2 tbsp olive oil, salt, and pepper. Arrange lemon slices over the vegetables. Scatter feta and capers evenly on top.
- 3
Season the fish: Pat tilapia dry. Rub with 1 tbsp olive oil, lemon zest, lemon juice, Italian seasoning, smoked paprika, and red pepper flakes. Place fillets over the vegetable mixture. Bake for 20 to 25 minutes, until fish flakes easily and vegetables are tender.
- 4
Cook the greens: While fish bakes, heat 1 tbsp olive oil in a skillet over medium heat. Add spinach or kale with a pinch of salt, sauté until just wilted, 2 to 3 minutes.
- 5
Make the dressing: Whisk all dressing ingredients until smooth. Chill until ready to serve. Prepare the hemp-quinoa: In a medium bowl, toss cooked quinoa with hemp seeds, salt, and lemon zest until evenly mixed.
- 6
Assemble: Divide hemp-quinoa among plates, add sautéed greens, then place tilapia on top. Spoon roasted tomato-shallot-feta mixture over fish. Drizzle with Greek yogurt-herb dressing and garnish with extra lemon wedges and herbs.
Nutrition
Per 1 serving
Estimated per serving. Actual values vary with brands, substitutions, and portion size. This is general information, not medical or nutrition advice.
Check every ingredient against your own allergies and dietary needs. See our Health & Nutrition Disclaimer.
