One Pan Mediterranean Tilapia for Two

This recipe is so easy and delicious. If you haven’t cooked with fennel before, this is a great starter recipe. Fennel has a very mild licorice flavor that makes things interesting without being overpowering. It’s also… you guessed it: anti-inflammatory.

The Mediterranean dietary pattern is consistently on the top of the list as one of the best dietary patterns for health, so incorporating some Mediterranean style dishes into your regular rotation is a great idea. This diet is high in fruits and vegetables, seafood, whole grains and olive oil. All great things. Olive oil is on the anti-inflammatory food list, along with olives (if you’re not watching your sodium intake). And, as always, lean protein sources such as fish tend to be a better option when compared to other animal proteins. Just be sure to source your fish and seafood sustainably.

Subscribe to my mailing list to get my free anti-inflammatory grocery list! It’s a great start for adding some healthy anti-inflammatory essentials into your daily routine.

If you’re interested in learning more about how to begin integrating healthier foods into your life, but don’t know where to start, we should chat!

Yield: 2

One Pan Mediterranean Tilapia

Easy, one pan Mediterranean Tilapia for two! Inspired by the health benefits of the Mediterranean diet, this dish is not only rich and satisfying, it's also heart-healthy and anti-inflammatory.
prep time: 5 Mcook time: 15 Mtotal time: 20 M


  • 2 Small Tilapia Fillets 
  • 1 cup Fennel, sliced
  • 1 14.5 oz. can Diced Tomato
  • 1/4 cup Water
  • 1/2 cup Cherry Tomatoes, halved
  • 1/4 cup sliced Kalamata Olives
  • 2 tbsp fresh Basil, chiffonade cut
  • 1 tsp Dried Oregano
  • 2 tbsp Olive Oil
  • 2 Cloves Garlic, minced
  • Salt, Pepper to taste
  • 1/4 cup Feta Cheese
  • 1 tbsp Orange Zest


How to cook One Pan Mediterranean Tilapia

  1. Defrost tilapia as needed.
  2. Add olive oil to a large pan on medium heat.
  3. Add diced fennel and garlic. Cook for 7-8 minutes, stirring occasionally.
  4. Add canned tomato, 1/2 tsp of oregano, a dash of salt and pepper, and water to the pan.
  5. Gently press orange zest, remaining oregano, salt and pepper onto the surface of the fish.
  6. Using a large spoon or other utensil, create space in the middle of the pan for the fish and nestle the fillet in. This way it will soak up the flavors as it cooks.
  7. Add cherry tomatoes and olives to the sides of the fish along with the rest of the vegetables.
  8. Allow the fish to cook for about 4 minutes on each side, or until it is no longer transparent and easily flakes with a fork.
  9. When the fish is done, remove it from the heat and garnish with fresh basil and feta cheese.



Fat (grams)


Sat. Fat (grams)


Carbs (grams)


Fiber (grams)


Net carbs


Sugar (grams)


Protein (grams)


Sodium (milligrams)


Cholesterol (grams)

Created using The Recipes Generator