• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipes
  • Events & Workshops
  • Nav Social Menu

The Salted Pepper

Real Life~Real Food~Real Simple

Free Recipes & Tips Delivered Directly To You!

Yes, I want Free Recipes & Tips!
menu icon
go to homepage
  • Recipes
  • Events & Workshops
  • Follow me HERE!

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Events & Workshops
  • Follow me HERE!

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    • Pulled ham on a wood platter.
      Pulled Ham (Smoker, Oven, or Slow Cooker)
    • peach bbq sauce on a spoon resting in a bowl.
      Peach BBQ Sauce
    • fruity pebble squares on parchment.
      Fruity Pebbles Marshmallow Treats
    • one-pot fettuccine alfredo on platter garnished with parsley.
      One-Pot Fettuccine Alfredo ~ Easy 4 Ingredient Dinner
    • Lemon Bars Cut on white plank boards.
      Old Fashioned Lemon Squares
    • Smothered Cabbage with crispy bacon on top on platter.
      Smothered Cabbage
    • Smoked Corned Beef sliced on cutting board.
      Smoked Corned Beef in the Ninja Woodfire
    • Sliced Home Cured Corned Beef on white plate.
      Home-Cured Corned Beef from Brisket (step-by-step guide)
    • cheddar broccoli soup in a bread bowl.
      Cheddar Broccoli Soup (Slow Cooker Recipe)
    • three homemade bread bowls on a wood platter. One is whole, one is hollowed out and one is filled with cheddar broccoli soup.
      Homemade Bread Bowls (Ninja Combi or Oven Recipe)
    • Chicken Paprikash on a platter with a bowl of nokedli noodles behind it.
      Chicken Paprikash (Braised or Slow Cooker Recipe)
    • homemade nokedli noodles in a bowl garnished with parsley.
      Homemade Nokedli (Hungarian Egg Noodles)
    Home » All Recipes

    Mediterranean Tilapia

    Published: October 27, 2015Updated: February 19, 2021 · This post may contain affiliate links. If you make a purchase after clicking a link, I may earn a small commission. As an Amazon Associate, I earn from qualifying purchases. See Our Full Disclosure Policy for More Information

    Save for later!

    32 shares
    • Share21
    • Flip it!
    Recipe Time :1 hour hr
    Servings: 4

    Recipe Rating

    Add to FavoritesSaved! Jump To Recipe

    Mediterranean Tilapia- Quick and easy recipe that tastes as good as it looks! Flaky fish in an aromatic broth of lemon, wine, tomatoes, garlic and capers. -thesaltedpepper.com

    Find The Information You Need Quickly

    Toggle
    • Simple and delicious! This Mediterranean Tilapia recipe can be thrown together in an hour or less and not only tastes amazing, but it looks pretty fancy too!
    • Mediterranean Tilapia

    Simple and delicious! This Mediterranean Tilapia recipe can be thrown together in an hour or less and not only tastes amazing, but it looks pretty fancy too!

    Flaky fish in an aromatic broth of lemon, wine, tomatoes, garlic and capers. I absolutely LOVE capers and I try to use them in recipes every chance I get. Capers are an edible flower bud from the plant Capparis spinosa, they are harvested before they flower and usually dried and then pickled. They add a salty and unique flavor to many dishes. Not only do I use them in my Mediterranean recipes, but I love putting them on top of bagels and cream cheese.

    What you'll nee for Mediterranean Tilapia

    Med. Tilpia ingredients

    I don't use the carrots or green beans in this recipe, but I did serve the tilapia with garlic green beans and roasted carrots...Yum!

    A few other items I used not seen in this picture are Pino Grigio and Olive Oil and of COURSE...Salt & Pepper.

    Step One:

    Place your thawed tilapia filets on a plate or shallow dish. Mix together 1 tablespoon of minced garlic, ½ teaspoon salt, ½ teaspoon pepper and 1 tablespoon of olive oil. Using a brush or even a spoon will work, coat both sides of each filet with mixture. Return dish to the refrigerator until ready to cook.

     M. Tilapia coating M. Tilapia coated

    Step Two:

    Dice your onion and add 1 Tablespoon of olive oil to a saute pan. Heat oil on medium, then reduce to low and add in diced onion. Saute onions on low for about 5 minutes or until translucent.

    sauteing onions

    Step Three:

    Peel the remaining garlic cloves and using the back of a knife, smash the cloves just enough to break the outer layer. Add to pan with sauteed garlic and continue to cook on low.

    smashed garlic cloves

    See those whole cloves of garlic??? They are going to slowly saute and become a sweet burst of garlicky flavor, trust me...you will want to eat them!

    Step Four:

    Add the remaining salt and pepper and the can of roasted tomatoes to your saute pan and continue to cook on low. Zest both lemons and add the zest to the saute pan. Slice ½ lemon into thin slices and put to the side for garnish. Squeeze the remaining 1 ½ lemons  (no seeds please) and add the juice to the saute pan.

    Lemon zest sliced lemon

    Step Five:

    Add the capers and white wine (or chicken broth) to saute pan and allow to cook on low for about 15 minutes. This will allow the flavor of the capers to combine with other ingredients and take the alcohol from the wine out of the dish. Add your tilapia filets to the pan and cover with tomato mixture. Place a lid on your pan and continue to cook tilapia about 10 minutes. Carefully flip each filet and cook an additional 5 minutes or until the fish is no longer translucent.

    add tilapia cover pan

    Step Six:

    Serve and make sure to pile the tomato mixture on each filet! You can see I served my Mediterranean Tilapia with roasted carrots and garlic butter green beans.

    Tilapia with roasted carrots and garlic green beans

     

    Mediterranean Tilapia

    Recipe By: The Salted Pepper
    Flaky fish in an aromatic broth of lemon, wine, tomatoes, garlic and capers.
    No ratings yet
    Add to My Favorites Saved! Print Recipe Pin Recipe
    Prep Time 20 minutes mins
    Cook Time 40 minutes mins
    Total Time 1 hour hr
    Servings 4
    Turn this on when cooking to prevent your screen from going dark

    Ingredients

    • 16 ounces of Tilapia Filets
    • 2 Tablespoons Olive Oil divided
    • 1 medium Vidalia onion
    • 1 bulb of garlic approx. 15 cloves
    • 1 teaspoon salt divided
    • 1 teaspoon pepper divided
    • 1 can 14.5 ounces Hunts Fire Roasted Tomatoes
    • 2 Tablespoons Capers with juice
    • ½ cup of white wine Pino Grigio (may substitute chicken stock)
    • 2 lemons
    • Salt and Pepper to taste

    Would you like to save this recipe?

    I will email this recipe page to you, so you can come back to it later!

    Instructions
     

    • Place your Tilapia filets on a plate or shallow dish. In a small bowl, mix 1 Tablespoon of Olive oil, ½ teaspoon salt, ½ teaspoon of pepper and 4 garlic cloves minced. Using a brush or spoon cover both sides of each filet with mixture and place fish in fridge until ready to use.
    • Heat a large saute pan on medium with 1 Tablespoon of olive oil, reduce to low
    • Dice onion and add to saute pan, cook onion for about 5 minutes on low
    • Peel the rest of the garlic cloves and using the back of a knife, smash the cloves just enough to break the outer the layer, add to onions and continue to cook on low.
    • Add in ½ teaspoon of salt and ½ teaspoon of pepper, can of tomatoes and stir.
    • Zest both lemons and add zest to pan. Slice ½ lemon into thin slices and reserve for garnish
    • Squeeze juice from lemons (strain the seeds) and add to saute pan.
    • Add in the capers and white wine, simmer on low about 10-15 minutes
    • Place seasoned Tilapia filets in saute pan with the tomato mixture and cover with a lid, cook on medium for 10 minutes.
    • Carefully flip each filet and cook, covered for an additional 5 minutes or until tilapia is no longer translucent. Add salt and pepper to taste.
    • Garnish tilapia filets with lemon slice and serve immediately.
    Tried this recipe?Let us know how it was!

     

    « Ham Pot Pie
    Sirloin Pasta Bake »

    Save for later!

    32 shares
    • Share21
    • Flip it!

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Find Me On

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Find Your Favorite Recipe Here!

    The Salted Pepper is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclosure Policy
    • Contact & Support

    Resources

    • Sign Up! for emails and updates
    • The Salted Pepper's Amazon Store
    • Pampered Chef Website

    Facebook Groups

    • Ninja Foodi 101- Pressure Cooker & Air Crisper
    • The Salted Pepper Recipe Sharing Group
    • Ninja Combi Recipes & Tips
    • Ninja Foodi Possible Cooker Pro Recipes & Tips
    • Simply Cooking with Louise

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2024 The Salted Pepper

    Copyright © 2025 · Foodie Pro On Genesis Framework · WordPress · Log in

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required