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Sheet Pan Mediterranean Baked Tilapia

Sheet Pan Mediterranean Baked Tilapia
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The following recipe and photography were provided courtesy of Julia of A Cedar Spoon.

This Mediterranean Baked Tilapia is cooked on a sheet pan with a rainbow of vegetables.

Sheet Pan Mediterranean Baked Tilapia

The tilapia is brushed with a mixture of extra virgin olive oil, lemon juice and za’atar from a customer-favorite Cleveland company, Terranean Herbs and Spices. Made with fresh thyme sourced directly from Lebanon, this Za’atar seasoning and spread is the perfect pair for fresh fish.

This sheet pan meal bakes in the oven in under 20 minutes and is not only healthy, but bursting with flavor. I recommend serving it alongside pita bread and a big fattoush salad.

Sheet Pan Mediterranean Baked Tilapia

Sheet Pan Mediterranean Baked Tilapia


For the Tilapia 

  • 4 6 oz. tilapia fillets
  • 1 small yellow squash, sliced lengthwise, then into ¼-inch thick half moons
  • 1 small zucchini, sliced lengthwise, then into ¼-inch thick half moons
  • 1 large carrot, peeled and chopped into 2-inch pieces
  • 1 cup cherry tomatoes, halved
  • 1 medium red bell pepper, thinly sliced
  • 4 garlic cloves, minced
  • 1/4 cup Heinen's extra virgin olive oil
  • 1 lemon, juiced + slices for garnish
  • 1 1/2 tsp. Terranean za'atar
  • 1/2 tsp. salt
  • 1/8 tsp. black pepper
  • Fresh parsley, chopped for garnish
  • Green onions, chopped for garnish

For the Za'atar Pita Bread

  • 2 large Heinen’s pita rounds, sliced into triangles
  • Terranean za'atar condiment spread


For the Sheet Pan Mediterranean Baked Tilapia 

  1. Preheat the oven to 400˚F.
  2. In a medium-size bowl, whisk together the garlic, extra virgin olive oil, lemon juice, za’atar, salt and pepper. Set aside.
  3. Chop all of the vegetables and place them in a large mixing bowl.
  4. Drizzle half of the olive oil mixture over the vegetables and toss gently.
  5. Arrange the vegetables in a single layer on a non-stick baking sheet (or spray a baking sheet with non-stick spray).
  6. Brush each side of the tilapia fillets with the remaining olive oil mixture.
  7. Nestle the tilapia in the vegetables on the baking sheet.
  8. Bake for 14-16 minutes, or until the tilapia begins to flake and reaches an internal temperature of 145˚F.
  9. Remove from the oven and garnish with fresh parsley and green onion.
  10. Serve on a platter with lemon slices or on top of brown rice or quinoa. You can also sprinkle feta cheese over the tilapia and serve with Za’atar Pita Bread (see below).

For the Za’atar Pita Bread

  1. Slice the pita bread into triangles and place on a small baking sheet.
  2. Brush the Terranean Za’atar condiment spread on each pita slice.
  3. When the tilapia is almost done cooking, add the baking sheet with the pita to the bottom rack of the oven.
  4. Bake for 5 minutes, or until the pita just starts to crisp.


  1. Since the tilapia doesn’t take long to cook, chop the vegetables small enough so they roast quickly. You can also continue to roast the vegetables if they are not done. Simply pull the tilapia out of the oven and cover with foil until the veggies are cooked through.
  2. This meal is great on a bed of brown rice or quinoa, but it can also be served with hummus, fattoush and feta cheese.

Sheet Pan Mediterranean Baked Tilapia

Julia Jolliff

By Julia Jolliff

Julia is all about creating quick and easy weeknight meal ideas, kid-friendly recipes and a few sweet treats. Her roots are from the Mediterranean and many of my recipes incorporate those flavors!

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