Oven Baked Tilapia Provencal

Oven Baked Tilapia Provençal is an easy recipe for a quick delicious dinner that combines the flavors of Provence. Artichokes, olives, capers, tomatoes, and garlic together with white wine and olive oil flavor the fish and make a light sauce.

Oven Baked Tilapia

Our oven baked tilapia is a perfect addition to a meatless Monday meal, a Seven Fishes Christmas Eve dinner or any holy day that requires abstaining from meat. 

For our provencal recipe, simply combine the “Provençale” flavors of Herbes de Provence* along with artichokes, olives, capers, tomatoes, shallots and garlic with white wine and olive oil. Just pour over the tilapia and bake!

This easy seafood dinner is ready in just minutes! Honestly, it doesn’t gets much easier or more delicious than our baked tilapia recipe.

And it makes it’s own brothy sauce so you’ll want to be sure to serve this in bowls and don’t forget the crusty bread for dipping!

Change it up from time to time and serve with salmon or shrimp. See variations below and in recipe notes.

Any way you serve it, this easy seafood recipe gives dinner a southern French flavor that will make your taste buds sing!

Swirls of Flavor Recipe Tips

• Make this recipe with your favorite seafood, such as shrimp, salmon, mussels or scallops
• Substitute dried Italian seasoning for the Herbes de Provence
• Replace the shallots with red onion

Seafood variations for this recipe

• When preparing with salmon fillets, bake until salmon is opaque and just starting to flake.
• When preparing with shrimp, first peel and devein the shrimp, then top with the provencale mixture and bake until shrimp is opaque and cooked through.
• When preparing with mussels, cook until the mussels open up.
• When preparing with scallops, cook until the scallops are opaque and cooked through.

What is Herbes de Provence?

Herbes de Provence is a blend of spices typical of the cuisine of southern France. There are many variations of this blend and all are versatile and delicious.

Herbes de Provence is a delightful addition in salads, as well as on fish, chicken and pizzas!

Typically found in the spice aisle of your grocery store, you can easily make your own blend using my recipe below.

How to make your own Herbes de Provence

To make your own variation of Herbes de Provence combine:

• 2 Tbs. dried oregano
• 2 Tbs. dried thyme 2 tsp. dried savory
• 1 tsp. dried basil
• 1 tsp. dried sage
• 1 tsp. dried crushed rosemary
• 1 tsp. dried lavender

Store in an airtight container.

Ingredients you will need to make this recipe

• tilapia fillets – a tender white fish
• marinated artichoke hearts – add a hint of vinegar
• orange and/or yellow cherry tomatoes – tender and sweet
• shallot – mild onion flavor
• pitted kalamata olives – lends a briny note
• white wine – makes a delicious light sauce
• olive oil – gives the sauce some body
• capers – lemony, olivey and salty notes
• garlic – delicious savory flavor
• dried Herbes de Provence – an aromatic mixture of herbs used in French cooking
• kosher salt
• pepper

Related Recipes

When you’re in the mood for seafood, may I recommend these simple fish recipes? I hope you like them as much as I do!

Salmon with Pistachio Butter and Mojito Shrimp

Chipotle Honey Glazed Salmon With Pistachio Butter is an easy recipe for the super fish salmon. Salmon fillets are seasoned with just the right amount of spice then glazed over with honey, a touch of orange and topped with pistachio butter that melts down over the fillets after grilling. Also delicious when you bake the salmon in the oven!

Mojito Shrimp is a twist on the classic Mojito rum cocktail.  An easy marinade of mint, rum and lime, flavors the shrimp in just a few minutes. Grill or broil and you’ll have a fabulously delicious Cuban cocktail-inspired seafood dinner!

Baked Garlic Shrimp and Salmon With Grapefruit Salsa

If shellfish is what you’re craving then be sure to add Garlic & Herb Shrimp to the menu! This easy shrimp recipe makes it’s own light buttery sauce flavored with garlic and white wine and studded with oven roasted tomatoes, as it bakes in the oven

Ancho Salmon With Grapefruit Salsa is an easy recipe for wild salmon seasoned with spices and topped with a Texas Red grapefruit salsa seasoned with jalapeno, lime and cilantro. A refreshing seafood dinner that’s sure to please your taste buds.

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Oven Baked Tilapia Provencale

Prep Time

5 mins

Cook Time

20 mins

Total Time

25 mins

 

Oven Baked Tilapia Provençale is an easy recipe for a quick dinner. Just combine the flavors of Provance, artichokes, olives, capers, tomatoes, and garlic with white wine and olive oil and pour over tilapia and bake! Dinner is ready in just minutes! Also delicious with shrimp or salmon.

Course: Main Course, seafood

Cuisine: French

Keyword: baked tilapia, oven baked tilapia, tilapia provencal

Servings: 4

Calories: 118 kcal

Author: Gwynn Galvin

Ingredients

• 4 (6 oz. each) tilapia fillets
• 1 jar (6.5 oz) marinated artichoke hearts , drained, coarsely chopped
• 1 pint (2 cups) orange and/or yellow cherry tomatoes , halved lengthwise
• 1 large shallot , chopped, about 1/4 cup
• 1/4 cup pitted kalamata olives , halved lengthwise
• 1/4 cup white wine
• 2 Tbs. olive oil
• 2 Tbs. capers, drained and rinsed
• 1 clove garlic, minced
• 1/2 tsp. dried Herbes de Provence
• 1/2 tsp. kosher salt
• 1/4 tsp. pepper

Instructions

1. Preheat oven to 375F. Coat 2.5 quart baking dish with cooking spray.

2. Arrange fillets in prepared baking dish, overlapping slightly if necessary.
3. In bowl combine artichoke hearts, tomatoes, shallots, olives, wine, oil, capers, garlic, Herbes de Provence, salt and pepper. Arrange mixture over fillets to “smother”.
4. Bake 30 minutes or until fish is white and flakes when pulled apart with a fork and edges are hot and bubbly.

Recipe Notes

Swirls of Flavor Recipe TIps

• When preparing recipe with salmon fillets, bake until salmon is opaque and just starting to flake.
• When preparing recipe with shrimp, first peel and devein the shrimp, then top with the provencale mixture and bake until shrimp is opaque and cooked through.

Nutrition Facts

Oven Baked Tilapia Provencale

Amount Per Serving

Calories 118 Calories from Fat 81

% Daily Value*

Fat 9g14%

Saturated Fat 1g6%

Cholesterol 1mg0%

Sodium 497mg22%

Potassium 289mg8%

Carbohydrates 8g3%

Fiber 2g8%

Sugar 4g4%

Protein 2g4%

Vitamin A 635IU13%

Vitamin C 28mg34%

Calcium 29mg3%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.