Baked Tilapia with Spinach Pecan Pesto is an easy, elegant recipe that works as a healthy weeknight dinner and is beautiful enough to serve guests. Pair it with a roasted pepper salad or simple potato galettes for a complete meal.
This recipe is light, lean and flavorful. Tender, budget-friendly tilapia fillets are topped with a bright, lemony spinach and pecan pesto, then finished with extra chopped pecans for crunch. It bakes in under 20 minutes for a quick, impressive main course.
What is the truth about tilapia?
Tilapia is a long-cultivated fish species with origins in Africa and the Middle East. It is typically farmed, so buy from a reputable source when possible. Tilapia is mild-flavored and flaky, making it an excellent canvas for bold toppings like a pesto.
Is tilapia good for you?
Tilapia is a very lean source of protein. While it doesn’t contain as much omega-3 fat as fatty fish such as salmon, it still offers more omega fats per serving than many cuts of red meat and is lower in calories than many protein options. A standard serving is a good choice in a balanced diet.
How to make Baked Tilapia with Spinach Pecan Pesto
- Gather ingredients for the pesto:
- Baby spinach (one 10-ounce bag)
- Extra-virgin olive oil
- Garlic
- Pecans (halves and pieces)
- Freshly grated Parmesan cheese
- Lemon juice
- Salt and freshly ground black pepper
- Combine spinach, olive oil, garlic, pecans, lemon juice and Parmesan in a food processor and blend until smooth. Season with salt and pepper to taste.
- Lightly oil a baking dish and arrange tilapia fillets in a single layer.
- Spoon a generous amount of pesto over each fillet and spread to cover the surface.
- Sprinkle additional chopped pecans over the top for texture.
- Bake in a preheated 350°F (175°C) oven for 17–20 minutes, or until the fish flakes easily with a fork.
- Serve with lemon wedges.
The olive oil in the pesto will pool around the fish as it bakes, creating an olive oil–poached effect that keeps the fillets moist and tender. Spoon some of that oil back over each portion when serving for extra flavor.
You’ll likely have leftover pesto. Freeze it in small portions for later, toss it with pasta, use it on chicken, or spread it on crostini as an appetizer. Basil pesto is an easy substitution if you prefer a more traditional flavor.
Other fish you can use
- Any mild, white, flaky fish works well:
- Halibut
- Sea bass
- Flounder
- Barramundi
- Grouper
Serve with
- Garlic herb potato galettes or au gratin potatoes
- Roasted potato wedges
- Cauliflower and white bean purée
- Parmesan-crusted turnips
- Roasted green beans with tomato-caper relish
- Baked cabbage wedges
More healthy fish dishes to try
- Thai sweet chili–lime baked fish with garlic broccolini
- Baked Veracruz-style fish
- Pistachio-crusted fish with lemon-dill aioli
- Indian-spiced sea bass with braised red lentils
- Asian vegetable noodle broth bowls with pan-seared fish
- Blackened halibut with mango and avocado salsa
- Mediterranean fish en papillote
- Butter-basted halibut with lemon-braised baby vegetables
- Grilled mahi-mahi with cilantro-ginger pesto
Baked Tilapia with Spinach Pecan Pesto
Equipment
- Chef knife
- Cutting board
- Food processor
- Gratin baking dish or similar baking dish
Ingredients
- 1 bag (10-ounce) baby spinach
- 3 cloves garlic, coarsely chopped
- 1 cup pecan halves and pieces, plus more to sprinkle
- 3/4 cup extra-virgin olive oil
- 1/2 cup freshly grated Parmesan cheese
- 2 tablespoons lemon juice (about 1/2 large lemon)
- Salt and freshly ground black pepper, to taste
- 2–3 (6–8 ounce) tilapia fillets
- Lemon wedges, for serving
Instructions
- Preheat the oven to 350°F (175°C). Lightly oil a baking dish and set aside.
- Combine the spinach, olive oil, garlic, pecans, lemon juice and Parmesan in a food processor. Process until smooth and season with salt and pepper.
- Place the tilapia fillets in the prepared baking dish.
- Spoon a heaping spoonful of pesto over each fillet (about 1/2 cup total) and spread to cover.
- Sprinkle with a few chopped pecans.
- Bake 17–20 minutes, or until the fish flakes easily with a fork.
- Serve with lemon wedges.
Notes
Substitutions:
- Use any mild, white, flaky fish such as halibut, sea bass, flounder, barramundi, or grouper.
- Swap kale for spinach if preferred.
- Walnuts or pine nuts can replace pecans.
Make ahead:
- Assemble the fish in the baking dish up to one day ahead and refrigerate. Bring to room temperature while the oven preheats before baking.
Nutrition
Serving: 1
Calories: 1167 kcal (estimate)
Carbohydrates: 10 g
Protein: 14 g
Fat: 123 g
Nutritional values are estimates calculated using unbranded products. Actual values will vary with ingredients and portions. Adjust as needed for dietary restrictions or allergies.
If you enjoyed this recipe, leave a comment below with your variations or serving ideas. The pesto is versatile—use extra on pasta, chicken, or spread on toasted bread for a quick snack.