Mediterranean Baked Tilapia with Cherry Tomatoes & Capers | Delicious & Healthy - TastyFlow

Serves

Cook Time

10 min

Total Time

30 min

Main Course

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American 🇺🇸

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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 fresh flavor.

Ingredients

Hemp–Quinoa Base 2 cups cooked quinoa (about 1 cup dry)
8 tbsp shelled hemp seeds (2 tbsp per serving)
½ tsp salt Zest of
½ lemon Greens
4 cups baby spinach or kale
1 tbsp olive oil
Pinch of salt Fish & Vegetables
4 tilapia fillets (4 oz each)
1½ 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 tbsp capers, drained
1 tbsp Italian seasoning
1 tsp red pepper flakes (optional)
2 tsp smoked paprika
3 tbsp olive oil, divided
Zest and juice of 1 lemon
¾ tsp salt
Freshly cracked black pepper, to taste
High-Protein Dressing (Neutral in PF ratio)
1 cup nonfat plain Greek yogurt
1 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 small garlic clove, minced
2 tbsp chopped fresh dill (or parsley/basil)
½ tsp salt
¼ tsp black pepper

Directions

Preheat oven to 425°F (220°C).
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.
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 20–25 minutes, until fish flakes easily and vegetables are tender.
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, 2–3 minutes.
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.
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.