How to Make Tilapia Mediterranean Style

Tilapia is a freshwater fish that has gained widespread popularity due to its mild flavor, affordability, and versatility in cooking. Here are some key points about tilapia:

Origin and Habitat

• Natural Habitat: Tilapia is native to the freshwater rivers and lakes of Africa and the Middle East. However, due to its adaptability and high demand, it is now farmed worldwide.
• Aquaculture: It is one of the most farmed fish globally, particularly in countries like China, Egypt, and Indonesia. Tilapia farming is favored because the fish grow quickly, tolerate varying water conditions, and reproduce easily.

Culinary Uses

• Mild Flavor: Tilapia has a mild, slightly sweet flavor, which makes it a versatile ingredient that can be paired with a variety of seasonings and cooking methods.
• Texture: The flesh of tilapia is firm and flaky, making it suitable for grilling, baking, frying, and poaching.
• Popular Dishes: Tilapia is often used in dishes like fish tacos, baked tilapia with lemon and herbs, and pan-seared tilapia with garlic butter.

Nutritional Value

• Protein: Tilapia is a good source of lean protein, making it an excellent option for those looking to increase their protein intake without consuming a lot of fat.
• Omega-3 Fatty Acids: While tilapia does contain omega-3 fatty acids, it has lower levels compared to fatty fish like salmon. However, it still provides essential nutrients such as vitamin B12, phosphorus, and selenium.
• Low Mercury Levels: Tilapia generally has low levels of mercury compared to other fish, making it a safer choice for regular consumption.

Sustainability and Concerns

• Environmental Impact: The sustainability of tilapia farming can vary. In some regions, tilapia farming has been linked to environmental issues such as water pollution and habitat destruction. It’s important to source tilapia from farms that follow sustainable practices.
• Health Concerns: There have been discussions about the omega-6 to omega-3 ratio in farmed tilapia, with some studies suggesting that it may not be as beneficial as other fish. However, it remains a healthy option when consumed as part of a balanced diet.

Selection and Storage

• Freshness: When buying fresh tilapia, look for fillets that are firm, moist, and free of any off-putting odor. The flesh should be translucent and not discolored.
• Storage: Tilapia should be stored in the coldest part of the refrigerator and used within 1-2 days of purchase. For longer storage, it can be frozen and used within a few months for best quality.

Tilapia’s adaptability and mild flavor make it a favorite in many cuisines around the world, and it can be prepared in countless ways to suit different tastes and dietary preferences.

This recipe is really healthy and can be made in a snap. Tilapia are a fast-growing, short-lived sweet water fish that are low in Mercury. It is low in fat, calories and carbs! It is also an excellent source of Phosphorus, Niacin, Selenium, Vitamin B12 and Potassium. To top it off, it is very mild in flavor and inexpensive! Wow! I love cooking it!

This is what you are going to need for this Mediterranean style tilapia –

8 tilapia fillets
1 fennel bulb, sliced
2 medium tomatoes, sliced
8 Kalamata black olives, seeded and halved
Fresh Marjoram or oregano (don’t sweat it if you don’t have either one – the fish will taste wonderful anyway!)
1 lemon, juiced
Olive oil
Salt & Pepper

Preheat the oven to 375 degrees.

Rinse and pat dry the fish. Season both sides with salt and pepper.

Place the fish into an oven proof dish. Drizzle with the lemon juice and some olive oil. Scatter the fennel, tomatoes, olives and marjoram over the fish. Place the dish into the oven and bake for about 20 minutes, or until the fish is cooked through and flaky. Serve and enjoy!

Print the Tilapia with Fennel, Tomatoes and Olives Recipe Here