This Mediterranean Tilapia is cooked on a sheet pan with a rainbow of veggies and a punchy za’atar-lemon-olive oil marinade that brings everything to life. It’s the kind of meal that looks impressive but comes together in under 30 minutes—perfect for busy nights when you still want to eat well. As summer winds down and the back-to-school hustle begins, quick and nourishing meals like this become our weeknight heroes. The best part? Everything roasts together on one pan. No fuss. No extra dishes. Just wholesome ingredients and big flavors.
Serve it up with warm pita or a scoop of quinoa and maybe a bright, lemony salad on the side, and you’ve got a full Mediterranean spread in no time.
What You’ll Need
- Tilapia fillets – Light, flaky, and quick to cook
- Zucchini + Squash – Sliced into rounds
- Carrot – Cut into thin sticks or rounds
- Cherry tomatoes – Add a juicy burst
- Bell peppers – Any color, chopped
- Garlic – Freshly minced for extra flavor
- Za’atar – A savory, herby spice blend that makes everything pop
- Extra virgin olive oil – The good stuff!
- Lemon juice – Freshly squeezed, bright and tangy
- Fresh parsley + green onions – For garnish and extra freshness
How To Make It
Start by preheating your oven to 400°F. While it heats, make your marinade: in a bowl, whisk together garlic, olive oil, lemon juice, za’atar, salt, and pepper. Set it aside.
Next, chop your vegetables and toss them in half of that olive oil mixture. Spread them out evenly on a non-stick baking sheet (or one lined with foil and lightly sprayed with cooking spray).
Brush the remaining olive oil mixture over both sides of the tilapia fillets. Then, nestle the fish right into the bed of veggies on your pan.
Bake everything for about 14–16 minutes, or until the tilapia is cooked through and flakes easily with a fork (internal temp should hit 145°F).
Once out of the oven, sprinkle fresh parsley and green onion over the top. Serve warm with lemon wedges, a spoonful of couscous or rice, and maybe a little feta crumbled on top for a creamy finish.
Make It Your Own
- Veggie Swap: Use whatever roast-friendly veggies you have—try sweet potatoes, butternut squash, onions, or even poblanos for some heat.
- Change the Spice: Don’t have za’atar? Mix up a blend of paprika, cumin, and chili powder—or go with Italian seasoning for a milder flavor.
- Add Cheese: Once baked, sprinkle feta or crumbled goat cheese over everything while it’s still hot.
- Use Other Seafood: This method works beautifully with salmon, cod, halibut, shrimp, or sea bass too.
- Add Potatoes: Want something heartier? Toss in small diced potatoes. Just cut them small enough to roast in the same time or parboil them first.
- Toss in Greens: Serve over baby spinach, arugula, or a side of sautéed greens like Swiss chard for a complete plate.
What to Serve It With
This tilapia loves a bright, zesty side. Some favorites:
- Salads: Mediterranean Bean Salad, Tomato Cucumber Feta Quinoa Salad, or a crisp Lebanese Fattoush
- Grains: Lemon herb couscous, garlic mushroom quinoa, or even Spanish cauliflower rice
- Potatoes: Think Gouda Smashed Potatoes, Air Fryer Twice-Baked, or spicy Lebanese batata harra
Or keep it classic and tear up some warm pita to scoop everything up with. However you serve it, this meal feels like sunshine on a plate.
Mediterranean Tilapia
This Mediterranean Tilapia is cooked on a sheet pan with a rainbow of veggies and a punchy za’atar-lemon-olive oil marinade that brings everything to life.
Ingredients
- 4 tilapia filets (6 oz each)
- 1 small yellow squash, sliced lengthwise and cut into ¼-inch half-moons
- 1 small zucchini, sliced the same way
- 1 large carrot, peeled and chopped into 2-inch pieces
- 1 cup cherry tomatoes, halved
- 1 red bell pepper (or any color you like), thinly sliced
- 4 garlic cloves, minced
- ¼ cup extra virgin olive oil
- Juice of 1 lemon, plus lemon slices for garnish
- 1½ teaspoons za’atar (or your favorite spice blend)
- ½ teaspoon salt
- ⅛ teaspoon black pepper
- Fresh parsley, chopped (for garnish)
- Green onions, chopped (for garnish)
Instructions
- Start by preheating your oven to 400°F.
- In a bowl, whisk together the minced garlic, olive oil, lemon juice, za’atar, salt, and pepper. Set that aside.
- Now prep your veggies and toss them in a large bowl with half of the olive oil mixture. Give them a gentle stir to coat everything well.
- Spread the vegetables in a single layer on a non-stick or greased baking sheet.
- Brush the tilapia filets on both sides with the remaining olive oil mixture, then nestle them right into the bed of vegetables on the sheet pan.
- Bake for 14–16 minutes, or until the fish flakes easily with a fork and reaches 145°F internally.
- Once out of the oven, garnish everything with fresh parsley and chopped green onions. Serve it with lemon wedges, over brown rice or quinoa, or sprinkle some feta cheese on top. Don’t forget that warm pita on the side!
Notes
- Since the fish cooks quickly, be sure to chop your vegetables small so they roast properly in the same amount of time. If they need more time, just take the tilapia out, cover it with foil, and let the veggies keep roasting.
- This dish is fantastic over grains like brown rice or quinoa, or alongside a big dollop of hummus and a handful of crumbled feta. Don’t skip the fattoush — it pulls the whole meal together beautifully.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 386Total Fat 19gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 14gCholesterol 97mgSodium 395mgCarbohydrates 12gFiber 3gSugar 5gProtein 47g
dinnerbytes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although dinnerbytes.com attempts to provide accurate nutritional information, these figures are only estimates.
