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This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for an impressive yet easy dinner.

Baked Tilapia
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Here’s a tilapia recipe with a total wow factor: this Baked Tilapia with Tomatoes & Feta! The tender, flaky fish is covered in a lemon garlic sauce, cozied up with burst cherry tomatoes, Mediterranean seasonings and gooey bits of feta cheese. If you think baked fish sounds boring, this recipe is for you! Each bite is savory with just the right pop of brightness. It’s ready in just over 30 minutes and great for impressing on weeknights or dinner parties. This one has already jumped to star status in our house.

Ingredients for this baked tilapia recipe

This baked tilapia recipe is the ideal healthy dinner that’s impressively delicious. To be honest, when we’re meal planning the idea “baked fish” never feels that exciting. But this one? It was so tasty the first time we made it, we couldn’t wait to share it with you. The zing of the lemon, melty feta and tomatoes, and briny pop of capers make it irresistibly fresh. Here’s what you’ll need for this recipe:

  • Tilapia
  • Cherry tomatoes
  • Shallot
  • Garlic
  • Lemon
  • Olive oil
  • Feta cheese
  • Italian seasoning, red pepper flakes, smoked paprika
  • Capers
  • Salt and pepper
  • Parsley, for garnish
Baked Tilapia

How to bake tilapia

Tilapia is a white fish with a mild, subtly sweet flavor. It doesn’t tasty fishy, so it’s good for people who think they don’t like fish. Tilapia is easy to bake: you can simply season with olive oil and salt, or add the tomatoes and feta like in the recipe below. Like any fish, how long to bake tilapia depends on its thickness:

  • Preheat the oven to 400 degrees Fahrenheit.
  • Season the fish with olive oil and salt, and add any vegetables that will be cooking alongside it (see below.)
  • Bake for 23 to 28 minutes, depending on thickness, until the tilapia is flaky or reaches an internal temperature of 140 degrees Fahrenheit.

A few tips for seasoning

This baked tilapia is one of our favorite weeknight dinner recipes to date, because it looks and tastes so beautifully fun and fresh. A Mediterranean style recipe, it goes big on lemon, garlic and olive oil. Here are a few notes on the seasoning here:

  • Bake the tilapia with lemon slices, then remove when serving. Mixing the lemon slices right into the veggies makes for bold citrus flavor. Remove them when serving: unless you love very citrusy flavors. If so, you can definitely eat the lemon slices: they’re extra tangy!
  • Don’t omit the capers! Capers are a berry of the caper bush that’s native to the Mediterranean. They’re round and dark green gray, about the size of a peppercorn. Find them in the jarred section next to the olives at the grocery store. Their briny, salty flavor absolutely makes the dish!
  • Feta is also key. You can omit it for dairy-free diets. But the small melty chunks of feta cheese sprinkled throughout is what makes this dish! We’ll admit, we were loosely inspired by the viral TikTok baked feta pasta for this flavor combination: and it’s spot on.
Baked Tilapia

What to look for when buying tilapia

Is tilapia a sustainable fish? The vast quantity of tilapia available to buy is farm raised, so you’ll want to look for responsibly farmed tilapia. Here’s what Monterrey Bay Aquarium Seafood Watch recommends:

  • Look for tilapia farmed in Peru in raceways and Ecuador in ponds. Then look for tilapia from Colombia, Honduras, Mexico, Indonesia, and Taiwan. 
  • Tilapia is a Best Choice when farmed in indoor recirculating tanks with wastewater treatment and a Good Alternative when the wastewater isn’t treated.
  • Also, look for tilapia certified by the Aquaculture Stewardship Council, Best Aquaculture Practices, and Naturland.

Sides to serve alongside

Make this baked tilapia into a meal by pairing it with a quick salad or veggie side dish! Here are a few ideas that keep the oven free:

More tilapia recipes

Tilapia is a favorite fish around here: it’s even milder than salmon, so it’s great for pleasing everyone. Here are a few more tilapia recipes to sample:

This baked tilapia recipe is…

Pescatarian and gluten-free. For dairy-free, omit the feta cheese.

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Baked Tilapia

Baked Tilapia

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.9 from 22 reviews

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 1x


This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for an impressive yet easy dinner.


  • 1 pint cherry tomatoes, sliced in half
  • 1 large shallot, thinly sliced
  • 3 garlic cloves, minced
  • 1 small lemon, thinly sliced into rings
  • 2 tablespoons olive oil, divided
  • ¾ teaspoon kosher salt
  • 4 ounce block feta cheese
  • 1 1/2 pounds tilapia
  • 1 tablespoon Italian seasoning
  • 1 pinch red pepper flakes (optional)
  • ½ teaspoon smoked paprika (or standard paprika)
  • 2 tablespoons drained capers
  • Finely chopped fresh parsley or basil, for garnish
  • Fresh ground black pepper


  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Chop the tomatoes, shallot, garlic, and lemon as noted above.
  3. Place the chopped vegetables and lemon slices in the bottom of a 9 x 13″ baking dish and mix with 1 tablespoon olive oil, ¼ teaspoon salt, and fresh ground black pepper. Crumble the feta cheese into rough chunks and add it to the pan, tossing gently to combine.
  4. Pat the tilapia dry. Rub it with 1 tablespoon olive oil and ½ teaspoon kosher salt, split between the filets. Place it on top of the vegetables and feta in the pan. Sprinkle both fillets with the Italian seasoning and a few grinds fresh ground black pepper, then add the red pepper flakes and smoked paprika. Sprinkle the capers over the top.
  5. Place the pan in the oven and bake for 20 to 25 minutes (depending on the thickness of the fish), until the fish is flaky and the internal temperature is 140 degrees Fahrenheit when measured with a food thermometer. Garnish with chopped parsley and remove the lemon slices when serving (or eat them if you like!).
  • Category: Main dish
  • Method: Baked
  • Cuisine: Mediterranean
  • Diet: Gluten Free

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes and the joy of cooking! Our recipes are made by two real people and work every time.

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  1. Mike Pare says:

    Love this Tilapia recipe. Easy to make.

  2. Eileen says:

    Absolutely delicious – so flavorful. Served this with sautéed green beans (also delicious) and roasted red potatoes. Yummy!!

  3. Caitlin S says:

    So flavorful and quick to whip up! I am dairy free and used vegan feta cheese and this dish was still so yummy. Will be making again!

  4. Sarah says:

    This is my new favorite A Couple Cooks recipe! So flavorful and easy to make. This is absolutely going on the regular dinner rotation at our house!

    1. Alex Overhiser says:

      So glad you enjoyed!

  5. Mia Newman says:

    My husband and I are blown away by this recipe. I put his portion over brown rice and I put mine over greens to make a warm salad. Both equally delicious. The only thing I would change is covering the pan with foil because the capers got a bit too crispy. Otherwise, super delicious! Very complex flavors

    1. Alex Overhiser says:

      So glad to hear that! Thank you.

  6. Barrie says:

    I made that last night with tilapia and also 2 chicken breasts for my kiddos. It came out so perfectly! So flavorful! Fast! Healthy! I will definitely repeat this recipe again.

  7. Janet T says:

    WOW, this dish was superb! I started with excellent tilapia and followed exactly as described (except using regular paprika and not smoked). Zero left in the dish after dinner tonight. We are eating the Mediterranean diet as much as we can. This hit all my happy tastebuds, with the lemon, garlic, tomatoes, capers, feta, seasonings…A dish of perfection! I will be making this on a regular basis 😋

  8. Emily Marco says:

    This is a new favorite. Tastes so fresh and comes together easily.

  9. Lois says:

    This was so easy and delicious. I cut the recipe in half cause I only used 1/2 the fish, but the sauce was so delicious that the next time I will use all the cheese and tomato you list.

  10. Elena Andersen says:

    Came out great! We baked it in an air fryer on “bake” setting at 415 for 20 min, and it came out perfect. Next time, I will add capers UNDER talapia filet, not on top, into the tomato/onion/feta mix. Great recipe!

  11. Ernie says:

    Tried this recipe 3 weeks ago, my wife and I loved it. I added my own touch to it sinceadded 3 tablespoons of lemon juice to the mix. Delicious

  12. Renee Cicero says:

    I’m making this for dinner tonight. I decided to put some fresh asparagus in with the other vegetables. I’ll let you know how it goes.

  13. Kathy O'Connor says:

    Made this for wildcard weekend. Boyfriend was hoping for buffalo wings, nachos, something greasy & gross — which I don’t do. This worked perfectly. Healthy, clean & satisfied my need to cook. Go Giants! And thank you!

    1. Lauren L says:

      This looks delicious! Probably a silly question but should I thaw my tilapia from frozen before baking?

      1. Alex Overhiser says:

        Yes! In refrigerator overnight.

  14. Cathy says:

    Just made this for lunch and it was so good! I, unfortunately, did not have the cherry tomatoes so I used a can of Rotel instead and it was great. Next time I will go drag myself to the store to get the fresh tomatoes.

  15. Kristen Dispenziere says:

    My husband and I are trying to adventure with more fish dishes. We tried this last night with Haddock instead of Tilapia and it was AMAZING! I could not stop eating it and I am not the typical fish eater. Thank you for the wonderful dish. Quick, easy and delicious. This will now be in our rotation of recipes.

  16. Kristen Dispenziere says:

    My husband and I are trying to adventure with more fish dishes. We tried this last night with Haddock instead of Tilapia and it was AMAZING! I could not stop eating it and I am not the typical fish eater. Thank you for the wonderful dish. Quick, easy and delicious. This will now be in our rotation of recipes.

  17. Blake M says:

    We LOVE this recipe!! It has become a weekly staple in our house. We serve with quinoa & asparagus!

    1. Alex Overhiser says:

      So glad to hear it!

  18. Deborah Mouser says:

    I just finished my supper, and had to tell you it was the BEST TILAPIA I ever had! Calling my family members to give them your url cause I KNOW they will love it too! Thanks so much for sharing this recipe!

    1. Alex Overhiser says:

      You’re welcome!

  19. Anonymous says:

    Omg! I just finished eating this…..I am still in heaven! Shamefully, I are my husband’s fish, too, ’cause I just HAD to have more! He only eats junk, so I wasn’t being mean, but I didn’t make him try a bite first, cause I was afraid he’d tell me he wanted some.😜😜

  20. Ingrid Rinaudo says:

    This dish just knocked it out of the ball park! My chef husband loved it and said I should be a Master Chef. He’s so cute. Thank you for this winner recipe!

    1. Alex Overhiser says:

      Haha! So glad you enjoyed :)

  21. Laura Eakins says:

    Absolutely a hit with my husband! So much flavor, thanks!!

  22. Ihoyt says:

    Delicious! Didn’t have capers or feta cheese, still excellent. Cooked 12-15 min. Served on bed of angel hair pasta with Italian seasoned steamed zucchini, yellow squash and tomatoes. Sprinkled grated Romano cheese. So colorful. Will definitely make again!

  23. Alicia E says:

    Delicious! We absolutely loved this and my husband asked if I’d make it again. Definitely will! I paired it with a quinoa/ spinach dish.

  24. Dominga Guerrero says:

    Loved the recipe, didn’t have Italian seasoning so I just used salt,pepper,dill,oregano, and paprika and it turned out great, also used cream cheese instead of feta and cilantro instead of parsley. The cooking time was perfect, thank you for the recipe, my mom loved it

  25. Lori says:

    Love this recipe. Will be making it again and again!

    1. Alex Overhiser says:

      So glad you enjoyed!

    2. Jennifer says:

      Okay, thanks! I bought a bag of tilapia from Indonesia at Costco because all the other tilapia I found was farmed in China; avoiding that at all costs.

  26. Danita says:

    Made this for dinner tonight. Very good, quick and easy. Served with roasted broccoli and roasted yukon gold potatoes.

  27. SarahMadany says:

    Yummy! You make my mouthwatering, I’ll try this dish on this weekend!!

    1. Maureen says:

      Just started weight watchers with a friend. This was such a great dish. With the olive oil and feta it was about 4 points a serving, but tasted so much better than that. It was fun to make and paired well with grilled vegetables. Thank you for this recipe. Best to you both.

    2. Jennifer says:

      This is probably a dumb question. I’ve never made tilapia or any fish before. In this recipe are you using fresh or frozen tilapia?

      1. Alex Overhiser says:

        Generally speaking, we try to buy fish from the fish counter as it usually tastes more fresh. Often these are also previously frozen, but we have found them to be higher quality.

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