Tilapia in Roasted Pepper Sauce
Flaky tilapia fillets paired with vibrant roasted red pepper sauce. Quick Mediterranean dinner ready in 30 minutes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Roasting, Pan-Searing
- Cuisine: Mediterranean
Ingredients
Scale
- 4 tilapia fillets (about 6 oz each)
- 2 large red bell peppers
- 3 garlic cloves
- 2 tablespoons olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Remove stems and seeds from peppers, slice into quarters, toss with 1 tablespoon olive oil, salt, and pepper. Spread on baking sheet.
- Roast peppers for 20 minutes until softened and slightly charred. Let cool for 5 minutes.
- Transfer roasted peppers to blender with garlic cloves and lemon juice. Blend until smooth, about 30-45 seconds.
- Heat remaining 1 tablespoon olive oil in large skillet over medium heat. Pat tilapia dry, season with salt and pepper.
- Cook tilapia 3-4 minutes per side until golden brown and fish flakes easily with fork. Internal temperature should reach 145°F.
- Pour roasted pepper sauce over cooked tilapia and simmer together for 1-2 minutes until heated through. Serve immediately.
Notes
- Fresh tilapia works best, but frozen is fine if completely thawed and patted very dry. Cod or haddock can substitute.
- Sauce can be made 2 days ahead and refrigerated. Reheat gently before serving.
- For spicier version, add red pepper flakes to sauce or use one poblano pepper with one red bell pepper.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 330 kcal
- Sugar: 4 g
- Sodium: 320 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Protein: 36 g
- Cholesterol: 75 mg
Find it online: https://www.benefitiany.com/tilapia-in-roasted-pepper-sauce/