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Foil-Baked Mediterranean Tilapia
with baby spinach Mediterranean salad and quinoa

Active: 20 min Total: 35 min
Just some spices and minced garlic gives plain tilapia a Mediterranean twist. Enjoy with a Mediterranean-inspired salad for a simple, healthy dinner.
Smarts: Baking tilapia covered in foil ensures a juicy, tender bite.


Foil-Baked Mediterranean Tilapia:
  • Tilapia - 1 lb
  • Garlic - 2 cloves , minced
  • Lemon - 1/2 , wedges
  • Paprika - 1/2 tsp
  • Oregano - 1/4 tsp
Baby Spinach Mediterranean Salad:
  • Red wine vinegar - 2 Tbsp
  • Dijon mustard - 2 tsp
  • Maple syrup - 1 tsp
  • Oregano - 1/4 tsp
  • Cooking oil - 3 Tbsp
  • Salt and pepper - to taste
  • Baby carrots - 2 oz , sliced
  • Kalamata olives - 1/3 cup , pitted and sliced ((or choose your favorite olive variety))
  • Baby spinach - 4 oz
  • Feta - 4 Tbsp , crumbled
Quinoa (~4 cups cooked):
  • Quinoa (for 2 meals) - 1 1/3 cups , uncooked ((yields ~4 cups cooked))


  1. Quinoa - This makes enough for Tuesday’s dinner. Combine quinoa with 2x the amount of water (or stock if you prefer) in a saucepan. Add in some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
  2. Fish - Rinse and pat dry.
  3. For fish | Garlic / Lemon - Prep as directed. (Can be done up to 3 days ahead)
  4. Make dressing - If prepping right before cooking, get fish prepped and in the oven first before returning to this and next prep step. Whisk together red wine vinegar, mustard, maple syrup, and oregano with cooking oil. Season to taste with salt and pepper. (Can be done up to 5 days ahead)
  5. For salad | Carrots / Olives - Prep as directed. (Can be done up to 5 days ahead)

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  1. Heat oven to 425F (218C) degrees.
  2. Place fillets onto a sheet pan. Sprinkle with paprika, oregano, minced garlic, and some salt and pepper. Cover sheet pan tightly with foil and bake in the oven for 10 to 12 minutes.
  3. A few minutes before fish is done, toss dressing with baby spinach, carrots, olives, and feta.
  4. Serve fish with lemon wedges and salad and quinoa (remember to save half for tomorrow) on the side.



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