Garlicky Baked Tilapia With Tomatoes, Olives, Spinach, and Parmesan

Looking for a quick and easy weeknight meal? This easy baked fish recipe takes only a few minutes to prep and cook.


I tend to eat the same foods regularly (I’ve been on a roast chicken loop lately), and was looking to branch out. Plus, we went to Costco over the holidays, so I have a freezer packed with enough fish fillets, ground bison, chicken breasts, berries, and chopped mango to get me through the next earthquake or zombie apocalypse. I have been experimenting with variations on this tilapia dish all week and wanted to share it with you. It is fairly forgiving, so feel free to sub cod or your favorite whitefish.


You can use fresh tomatoes in summer, or canned diced tomatoes or tomato paste in January. I put on some wild rice before starting my fish. You could also serve this with pasta or a nice piece of crusty bread.


Try this easy, healthy recipe and let me know what you think in the comments below…

Garlicky Baked Tilapia With Tomatoes, Olives, Spinach, and Parmesan

  • 4 tilapia fillets
  • 2 Tablespoons Olive oil
  • salt and pepper to taste
  • 2 handfuls of raw spinach leaves
  • 2 tablespoons of tomato paste (or a 1/4 cup chopped tomatoes)
  • 4 cloves of garlic, chopped
  • 2 Tablespoons chopped olives plus a little bit of juice
  • juice and zest from 1/2 lemon
  • 4 Tablespoons grated Parmesan cheese
  1. If your fish fillets are frozen, take them out the night before and place them in the fridge to thaw.
  2. Preheat your oven to 400 degrees.
  3. Oil an 8 X 11 baking dish, and while you’re at it, rub some oil, salt and pepper on both sides of your fish fillets, then set on a plate.
  4. Spread the spinach out in an even layer in the pan.
  5. Smear tomato paste on one side of the fish and place them tomato side down on the spinach (or sprinkle tomatoes on the spinach, then top with the fish).
  6. Sprinkle garlic, olives, lemon juice, and lemon zest over the fish. Spoon a little bit of olive juice over them as well.
  7. Sprinkle Parmesan on top of the fish.
  8. Bake for 15 – 20 minutes, depending on the thickness of your fish (check after 15 minutes, it should flake easily with a fork).
  9. Take the fish out of the oven and place a piece of foil on top. Let the fish rest for five minutes.
  10. Plate one fish fillet and scoop up a few spoonfuls of the spinach/ olive mixture to drizzle on top.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She shares this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.