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

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4.2 from 8 reviews

This Oven Baked Mediterranean Tilapia recipe features tender tilapia filets baked alongside a colorful medley of Mediterranean vegetables seasoned with za’atar and fresh lemon. It’s a vibrant, healthy dish perfect for a quick weeknight dinner or a flavorful weekend meal, served with pita bread and optional feta for added richness.

Ingredients

Seafood

  • 4 – 6 ounce tilapia filets

Vegetables

  • 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

Liquids & Oils

  • ¼ cup extra virgin olive oil
  • 1 lemon, juiced + slices for garnish

Seasonings

  • 1 ½ teaspoons za’atar (or spice of your choice)
  • ½ teaspoon salt
  • ⅛ teaspoon black pepper

Other

  • 2 pita breads, sliced into triangles
  • Za’atar olive oil spread (optional, for pita)

Instructions

  1. Preheat Oven: Preheat the oven to 400 degrees F to prepare for roasting the fish and vegetables evenly.
  2. Prepare Olive Oil Mixture: In a medium bowl, whisk together the minced garlic, extra virgin olive oil, fresh lemon juice, za’atar, salt, and black pepper to create a flavorful marinade and drizzle.
  3. Chop Vegetables: Chop all vegetables into the specified sizes—sliced yellow squash, zucchini half moons, chopped carrots, halved cherry tomatoes, and thinly sliced red bell pepper. Place all vegetables into a large mixing bowl.
  4. Toss Vegetables with Olive Oil Mixture: Drizzle half of the olive oil mixture over the vegetables and gently toss to coat them evenly for roasting.
  5. Arrange Vegetables on Baking Sheet: Line a non-stick baking sheet or spray a baking sheet with non-stick spray, and spread the coated vegetables in a single layer for even roasting.
  6. Prepare Tilapia: Brush both sides of each tilapia filet with the remaining olive oil mixture to infuse flavor and keep the fish moist during baking.
  7. Arrange Tilapia on Vegetables: Nestle the tilapia filets gently onto the bed of vegetables on the baking sheet for simultaneous baking.
  8. Bake: Place the baking sheet in the preheated oven and bake for 14-16 minutes, or until the tilapia flakes easily with a fork or reaches an internal temperature of 145 degrees F.
  9. Prepare Pita Bread: While the fish is baking, slice pita breads into triangles and brush them with the za’atar olive oil spread if using. Place pita slices on a small baking sheet.
  10. Crisp Pita Bread: When the tilapia is nearly done, add the pita bread tray to the bottom rack of the oven and bake for about 5 minutes until the pita is just starting to crisp.
  11. Garnish and Serve: Remove the tilapia and vegetables from the oven. Garnish with chopped fresh parsley and green onions. Serve with lemon slices, the crispy pita, and optionally over brown rice or quinoa with feta cheese and sides like hummus and fattoush.

Notes

  • Cut vegetables small enough for quick roasting since tilapia cooks fast; alternatively, finish roasting veggies separately if needed.
  • This meal pairs wonderfully with a bed of brown rice or quinoa for a more filling dish.
  • Consider serving with Mediterranean sides such as hummus, fattoush salad, and crumbled feta cheese for added flavor and texture.

Find it online: https://marthatasty.com/oven-baked-mediterranean-tilapia-with-roasted-vegetables-and-zaatar-pita-recipe/