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Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Flavorful Homemade Treat

Tilapia in Roasted Pepper Sauce is a quick, flavorful dish that transforms ordinary meals into culinary delights, perfect for weeknight dinners.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia or cod or haddock
  • 2 tablespoons Olive Oil or avocado oil
  • to taste Salt
  • to taste Pepper
For the Sauce
  • 3 medium Red Bell Peppers or yellow/orange peppers
  • 3 cloves Garlic fresh, or pre-minced if in a pinch
  • 2 tablespoons Lemon Juice or white vinegar
Optional Add-Ins
  • to taste Fresh Herbs such as basil or cilantro
  • to taste Red Pepper Flakes

Equipment

  • Oven
  • Baking Sheet
  • Parchment Paper
  • Blender
  • skillet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C). Gather your baking sheet and parchment paper.
  2. Slice the red bell peppers in half and remove the seeds and stems. Drizzle with olive oil, season with salt and pepper, and place cut-side down on a baking sheet lined with parchment paper. Roast for about 20 minutes until soft and slightly charred.
  3. After the peppers cool slightly, transfer them to a blender with garlic cloves and lemon juice. Blend until smooth, adjusting seasoning as necessary.
  4. In a skillet, heat a drizzle of olive oil over medium heat. Cook the tilapia fillets for about 3-4 minutes on each side, until golden brown and flaky.
  5. Pour the roasted pepper sauce over the cooked tilapia. Allow to simmer gently for 1-2 minutes and serve immediately.

Nutrition

Serving: 1fillet with sauceCalories: 320kcalCarbohydrates: 12gProtein: 30gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 14gCholesterol: 90mgSodium: 400mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 1200IUVitamin C: 160mgCalcium: 40mgIron: 2mg

Notes

Make sure to adjust seasoning to your taste. This dish can be paired with a Mediterranean quinoa salad or served with sides of your choice.

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