Name: Oven-Baked Mediterranean Tilapia with Roasted Vegetables and Za’atar Pita Recipe
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 4 – 6 ounce tilapia filets; 1 yellow squash, sliced lengthwise then into ¼-inch thick half moons; 1 zucchini, sliced lengthwise then into ¼-inch thick half moons; 1 carrot, peeled and chopped into 2-inch pieces; 1 cup cherry tomatoes, sliced in half; 1 red bell pepper, thinly sliced; 4 cloves garlic, minced; Parsley, chopped for garnish; Green onions, chopped for garnish; ¼ cup extra virgin olive oil; 1 lemon, juiced + slices for garnish; 1 ½ teaspoons za’atar (or spice of your choice); ½ teaspoon salt; ⅛ teaspoon black pepper; 2 pita breads, sliced into triangles; Za’atar olive oil spread (optional, for pita)

Jump to Recipe· 4.2 from 8 reviews

If you’re craving something fresh, vibrant, and downright delicious, then the Oven-Baked Mediterranean Tilapia with Roasted Vegetables and Za’atar Pita Recipe is exactly what you need. This dish perfectly balances tender, flaky tilapia baked alongside colorful, caramelized vegetables, all kissed with lemon and fragrant za’atar seasoning. And just when you think it can’t get any better, crispy za’atar-spiced pita triangles steal the show as the perfect crunchy side. It’s a simple, healthy, and irresistible meal that brings the sunny Mediterranean right to your table.

Ingredients You’ll Need

The image shows four pieces of raw white fish fillets layered on a round white plate with a turquoise inner surface and dark blue rim, with the top fillet centered and slightly overlapping the others, showing pale pink and white textures with visible muscle lines. Around the plate, there are bowls and items placed on a white marbled surface: a bowl with small red and yellow tomatoes in the top left, two bright yellow lemons above the plate, fresh green parsley and a bulb of garlic to the right, a small white bowl with dried herbs, a small container with yellow oil, a bowl with dark purple olives below the plate, and sliced red bell peppers in a white bowl with a dark rim at the bottom left. Photo taken with an iphone --ar 4:5 --v 7

Getting your ingredients ready for this recipe is straightforward and rewarding. Each component plays a vital role, from the fresh vegetables adding brightness and texture, to the za’atar seasoning infusing every bite with exotic, herbal notes. The olive oil unifies everything with its fruity richness, making this dish a true celebration of Mediterranean flavors.

4 – 6 ounce tilapia filets: Choose fresh, firm filets for the best flaky texture after baking.
1 yellow squash: Adds a mild sweetness and beautiful golden color when roasted.
1 zucchini: Brings a tender bite and subtle earthiness that complements the fish.
1 carrot: Provides a slight crunch and natural sweetness.
1 cup cherry tomatoes: Burst with juicy acidity to balance the dish.
1 red bell pepper: Infuses a pop of vibrant color and gentle sweetness.
4 cloves garlic: Minced to deliver that classic Mediterranean aroma.
1/4 cup extra virgin olive oil: The backbone of flavor and moisture in this recipe.
1 lemon, juiced + slices: Brightens the entire dish with its tart zing and doubles as garnish.
1 1/2 teaspoons za’atar: A fragrant spice mix that makes the meal unmistakably Mediterranean.
1/2 teaspoon salt: Enhances all the natural flavors.
1/8 teaspoon black pepper: Adds just a hint of warmth.
Parsley, chopped: Fresh herb garnish to add color and freshness.
Green onions, chopped: Offers a mild oniony crunch on top.
2 pita breads, sliced into triangles: For the perfect za’atar-spiced crispy accompaniment.
Za’atar olive oil spread (optional): To brush on pita slices, boosting flavor and crispiness.

How to Make Oven-Baked Mediterranean Tilapia with Roasted Vegetables and Za’atar Pita Recipe

Step 1: Preheat and Prepare the Olive Oil Marinade

Start by preheating your oven to 400 degrees Fahrenheit. While the oven warms up, in a medium bowl whisk together the minced garlic, extra virgin olive oil, fresh lemon juice, za’atar spice, salt, and pepper. This mixture will be the magic that infuses both your tilapia and vegetables with incredible flavor.

Step 2: Chop and Toss the Vegetables

Slice the yellow squash and zucchini lengthwise, then cut into ¼-inch thick half moons. Peel and chop the carrot into 2-inch pieces, halve the cherry tomatoes, and thinly slice the red bell pepper. Toss all these vibrant veggies in a large bowl and drizzle half of your za’atar olive oil marinade over them, giving everything a gentle toss so each piece is lightly coated.

Step 3: Arrange Veggies and Tilapia on Baking Sheet

Lay the vegetables out in a single layer on a non-stick baking sheet—too crowded and they’ll steam rather than roast. Using the remaining marinade, brush both sides of each tilapia filet generously, then nestle them right in amongst the veggies. This way, the tilapia roasts while soaking up all those wonderful Mediterranean flavors mingling from the vegetables.

Step 4: Roast in the Oven

Place the baking sheet in the oven and bake for 14 to 16 minutes, or until the tilapia flakes easily with a fork and reaches an internal temperature of 145 degrees Fahrenheit. Keep an eye on your veggies; if they need a few minutes longer to get perfectly caramelized, you can cover the tilapia with foil and continue roasting just the vegetables a bit more.

Step 5: Prepare Za’atar Pita Triangles

While the fish and vegetables are baking, slice your pita breads into triangles. Lay them on a separate small baking sheet and brush each piece generously with the za’atar olive oil spread if you have it. When the main dish is almost done, slide this baking sheet onto the bottom rack of the oven. Bake for about 5 minutes until the pita triangles are lightly crisp and fragrant.

Step 6: Garnish and Serve

Once out of the oven, sprinkle chopped parsley and green onions over your roasted medley and tilapia, and arrange lemon slices around the platter. The bright herbs and citrus add lovely freshness and a pop of color that makes this dish taste as good as it looks.

How to Serve Oven-Baked Mediterranean Tilapia with Roasted Vegetables and Za’atar Pita Recipe

A baking tray filled with four cooked fish fillets seasoned with herbs and spices, each fillet topped with fresh green parsley leaves. Around the fish are roasted vegetables in layers: orange carrot strips, yellow and green zucchini slices, red and yellow cherry tomatoes, and strips of red bell pepper. Two lemon slices are placed on the tray near the fish, adding a bright yellow color. The fish and vegetables have a light roasted texture, with some black pepper visible. The tray is placed on a white marbled surface. Photo taken with an iphone --ar 4:5 --v 7

Garnishes

Fresh parsley and green onion tops bring out the herbaceous qualities of the dish, while lemon slices serve both as decoration and a bright finishing touch. Feel free to add a crumble of feta cheese for an extra creamy, salty note that pairs perfectly with the za’atar.

Side Dishes

This recipe is fantastic served on a bed of fluffy brown rice or nutty quinoa, which soaks up the juices from the roasted fish and veggies. For a true Mediterranean feast, consider adding classic sides like hummus, fattoush salad, or even some olives for bold briny contrast.

Creative Ways to Present

Try layering your tilapia and roasted vegetables over a vibrant bed of lemon-dressed greens or grain salad. Alternatively, serve the fish and veggies in pretty shallow bowls with pita triangles on the side for an inviting, hands-on experience where everyone can scoop and stack their own bites.

Make Ahead and Storage

Storing Leftovers

Place any leftover tilapia, vegetables, and pita pieces in airtight containers and refrigerate. They’ll stay fresh for up to 3 days, making for a fantastic quick lunch or dinner the next day without losing any of the Mediterranean goodness.

Freezing

If you want to freeze this dish, separate the tilapia and vegetables from the pita to prevent sogginess. Store fish and veggies in freezer-safe containers or bags for up to 2 months. The pita is best frozen separately wrapped well to maintain its texture.

Reheating

Reheat the tilapia and vegetables gently in a covered dish in the oven or microwave until warmed through. For pita, re-toast in the oven or toaster oven to regain that perfect crispness. Avoid microwaving pita directly to prevent it from becoming chewy.

FAQs

Can I use other fish instead of tilapia?

Absolutely! White, flaky fish like cod, haddock, or snapper work beautifully in this recipe. Just adjust cooking times as needed to ensure your fish is cooked through without drying out.

What is za’atar, and can I substitute it?

Za’atar is a Middle Eastern spice blend with herbs, sesame seeds, and sumac offering a lemony, earthy flavor. If you don’t have it, try a mix of thyme, oregano, sesame seeds, and a pinch of lemon zest to mimic the essence.

Should I peel the carrot for roasting?

Peeling is optional but recommended for a smoother texture and to easily remove any dirt. Just give it a good scrub if you prefer to keep the skin on for extra nutrients.

How can I make this recipe spicy?

Add some red pepper flakes to your olive oil marinade or sprinkle cayenne pepper on the fish for a subtle kick that won’t overpower the delicate Mediterranean flavors.

Is this recipe gluten-free?

The main dish is gluten-free if you skip the pita or substitute with gluten-free bread. The fish and roasted vegetables are naturally gluten-free and safe for a gluten-sensitive diet.

Final Thoughts

Now that you’ve got the full scoop, I hope you’re just as excited as I am to bring the vibrant, fresh flavors of the Oven-Baked Mediterranean Tilapia with Roasted Vegetables and Za’atar Pita Recipe to your own kitchen. It’s a meal that feels special but comes together easily, perfect for those nights you want something healthy, comforting, and totally delicious. Give it a try and watch how it becomes a family favorite in no time!