Go Back
–+ servings
Tilapia in Roasted Pepper Sauce

Savory Tilapia in Roasted Pepper Sauce for a Quick Feast

This Tilapia in Roasted Pepper Sauce is quick to prepare and bursting with bright Mediterranean flavors.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia A perfect main protein choice with a flaky texture.
For the Roasted Sauce
  • 2 large Red Bell Peppers Bringing sweetness and smoky depth when roasted.
  • 3 cloves Garlic Fresh garlic recommended for the best flavor.
  • 2 tablespoons Lemon Juice Fresh-squeezed is key for bright zing.
For Cooking
  • 2 tablespoons Olive Oil Necessary for roasting and sautéing.
  • to taste Salt Essential seasoning.
  • to taste Pepper Essential seasoning.

Equipment

  • Oven
  • Skillet
  • Blender
  • baking sheet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C). Gather your ingredients.
  2. Slice red bell peppers into quarters, toss with olive oil, salt, and pepper. Spread on a baking sheet and roast for about 20 minutes.
  3. Transfer the roasted peppers to a blender. Add garlic and lemon juice, and blend until smooth.
  4. Heat olive oil in a skillet. Cook tilapia fillets for 3-4 minutes on each side until golden brown.
  5. Pour the roasted pepper sauce over cooked tilapia and simmer for 1 minute.
  6. Plate the dish and garnish with chopped parsley and lemon zest.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 10gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gCholesterol: 70mgSodium: 500mgPotassium: 600mgFiber: 2gSugar: 4gVitamin A: 1000IUVitamin C: 60mgCalcium: 30mgIron: 1.2mg

Notes

For a creamier sauce, consider adding a splash of cream or Greek yogurt. Store leftovers in an airtight container for up to 2 days.

Tried this recipe?

Let us know how it was!