Baked Tilapia with Tomatoes and Herbs


Serves 4:

Lately, I’ve been on a quest to improve and balance my diet. Cutting out fats and processed foods is tough when almost everything in stores is packed full of preservatives and chemical junk. So how do you create palatable foods that are also good for you? Fresh herbs and of course garlic are two ways of adding loads of flavor to any dish. Combine that with light, lean fish and you have a winning combination. When my sweetie’s doctor recommended a Mediterranean diet to improve some health issues, I knew exactly what to serve up. Here’s a recipe I tried ages ago and loved. Baked Tilapia with fresh tomatoes, tons of herbs and a whole lot of yum!!!


  • 1 lb of tilapia fillets
  • 6 medium roma tomatoes
  • ½ small sweet onion
  • 3 cloves of garlic
  • ¼ cup of fresh parley
  • 1 ½ tbsp fresh time
  • 2 tbsp fresh basil
  • 1 tbsp EVOO
  • Salt and Pepper
  • ½ tsp of sugar

Prep It:

  • Heat a saucepan over medium high heat. Preheat the oven to 450F.
  • Slice the tomatoes in half, remove the seeds and chop into medium dice.
  • Dice the onion; a small dice is best with this recipe.
  • Mince the garlic.
  • Wash the herbs and pat dry with a paper towel. Strip the thyme leaves from the stems and discard the stems. Repeat with the parsley and basil. Chop the herbs coarsely and divide in half.

Cook It:

  • Sauté the onions in EVOO until they begin to turn translucent. Add the garlic and sauté for another minute or two. Add the tomatoes, sprinkle lightly with salt and bring the mixture to a boil. Turn down the heat and simmer for 15 minutes or until the mixture thickens.  Add the sugar, pepper and half the herbs and stir to combine. Taste and adjust seasonings.
  • Place the tilapia filets in greased baking dish. Spoon the tomato and herb mixture over the fish making sure the filets are covered.
  • Bake for 10 – 12 minutes or until the fish is cooked through.
  • Add the remaining herbs on top and serve immediately.

Serve It:

  • The last time I made this, I paired it with braised lentils. Try this over brown rice or whole-wheat pasta. Just a hunk of crusty bread would be good too. You’ll have something to soak up the tomato goodness!
  • Try using orange roughy or even thinly sliced cod filets.
  • Sprinkle some Pecorino Romano or Parmesan on top for a salty, cheesy kick!
  • For a little added heat, add 1 tsp of red pepper flakes to the tomatoes prior to simmering.

5 thoughts on “Baked Tilapia with Tomatoes and Herbs

  1. I made tilapia marinated in worcestershire sauce and seasoned with a few other things…yum! I love making tilapia because it takes flavor so well!

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