Recipe · 25 min
Mediterranean Baked Tilapia with Green Beans, Tomatoes & Black Olives
- 25 min
- 2–6 servings
- 540 kcal / serving
A light, skillet-free weeknight bake where tilapia rests on a bed of green beans and tomatoes, finished with feta, olives, parsley, and a bright dressing. The combination stays tender and fresh with minimal hands-on time.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- ½ (4 oz) pkgcrumbled feta cheese
- 1 pintgrape tomatoes
- ½ lbgreen beans
- ½ small bunchItalian (flat-leaf) parsley
- ½ cupKalamata olives, pitted
- 1shallot
- ¾ lbtilapia fillet
- shallots
From the pantry: black pepper, Dijon mustard, extra virgin olive oil, white wine vinegar
Cookware
baking sheet pan · chef's knife · colander · cutting board · measuring cups · measuring spoons · mixing bowls · oven mitts · parchment paper · spatula · whisk or fork
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More dinner ideas: easy dinners · sheet pan dinners
Shopping list by aisle
Produce
- 1 pintgrape tomatoes
- ½ lbgreen beans
- ½ small bunchItalian (flat-leaf) parsley
- 1shallot
- shallots
Meat & seafood
- ¾ lbtilapia fillet
Dairy, eggs & chilled
- ½ (4 oz) pkgcrumbled feta cheese
Sauces, oils & condiments
- ½ cupKalamata olives, pitted
4 aisles for this recipe. Plan a week in MealPot and it merges every dinner into one list in this order, scaled to your household.
Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| crumbled feta cheese | ½ (4 oz) pkg | 1 (4 oz) pkg | 1 ½ (4 oz) pkgs |
| grape tomatoes | 1 pint | 2 pints | 3 pints |
| green beans | ½ lb | 1 lb | 1 ½ lb |
| Italian (flat-leaf) parsley | ½ small bunch | 1 small bunch | 1 ½ small bunches |
| Kalamata olives, pitted | ½ cup | 1 cup | 1 ½ cups |
| shallot | 1 | 2 | 3 |
| tilapia fillet | ¾ lb | 1 ½ lb | 2 ¼ lb |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Preheat the oven to 425°F and position the rack in the upper third.
- Wash and dry all produce, then trim the green beans.
- Mince the shallot and whisk it with olive oil, white wine vinegar, Dijon, and pepper to make a simple dressing.
- Trim the ends of the green beans and spread them in a single layer on a parchment-lined baking sheet; add the tomatoes and drizzle with half the dressing, saving the rest for later.
- Roast about 10 minutes, until the vegetables begin to soften.
- Pat the tilapia dry and season it with pepper on both sides.
- Roughly chop the olives.
- Remove the sheet from the oven and toss the vegetables; lay the fish on top and return to the oven to bake for 10 minutes, until the fish is cooked through.
- Strip the parsley leaves from the stems and finely chop the leaves.
- Turn on the broiler and cook about 4 minutes longer, until the fish is lightly golden.
- Transfer to plates, then top with remaining dressing, olives, parsley, and feta.
Two tips
- Prep ahead: chop shallot and parsley and whisk the dressing up to a day in advance, refrigerate.
- Flavor swap: if you have extra olives, add them on top when serving; you can also crumble a bit more feta over each portion for extra tang.
Nutrition per serving
- Calories
- 540 kcal
- Protein
- 43 g
- Carbs
- 21 g
- Fat
- 33 g
- Fiber
- 6 g
- Sodium
- 950 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.