Yeast-Free Mediterranean Tilapia Recipe

Tilapia is a lean, white fish with a firm, flaky texture that is full of nutrients. It is a great source of protein, and vitamins and minerals such as selenium, potassium, B12, B6, niacin, and phosphorus. It also contains omega-3 fatty acids.

If you’re not a seafood person, then this is the fish to try because it doesn’t taste fishy and has a mild sweetness. Tilapia is easy to prepare and it’s versatile because it can go in many different types of dishes and can even take on the flavor of other ingredients. 


  • 4 med. tomatoes, chopped
  • 1 large yellow onion, chopped
  • 1 bunch of parsley, chopped
  •  ½ cup lemon juice
  • 3 bell peppers, chopped
  •  ½ tsp. olive oil
  • Dash of Tony Chachere’s seasoning
  • 6 filets of tilapia
  • ½ cup pine nuts


  1. In a large skillet, combine vegetables and cook on medium-high heat. Add lemon juice, olive oil, and seasoning.
  2. Cook down vegetables until tender and juice is created. Line tilapia in large casserole dish.
  3. Pour cooked vegetables and sauce over the  (uncooked) fish and bake at 375 degrees F for 30 minutes until fish is fully cooked, tender and flaky.
  4. While fish is baking, roast pine nuts in small skillet on high heat. Sprinkle freshly chopped parsley and roasted pine nuts on top.

Serve and enjoy!