Delicious Tilapia in Roasted Pepper Sauce for Quick Dinners

Quick and flavorful Tilapia in Roasted Pepper Sauce, perfect for busy weeknights.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 320

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Sauce

4 fillets Tilapia You can substitute with cod or haddock.
2 large Red Bell Peppers Yellow or green peppers can be used.
2 tablespoons Olive Oil Avocado oil can be a substitute.
3 cloves Garlic Fresh is best for depth.
2 tablespoons Lemon Juice Lime juice can be used for a zesty kick.

For the Seasoning

1 teaspoon Salt
1 teaspoon Pepper
1 teaspoon Red Pepper Flakes Optional for heat.
2 tablespoons Fresh Herbs Basil or parsley for garnish.

Equipment

Skillet
blender
baking sheet
Parchment paper

Method

Cooking Steps

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Wash and slice the red bell peppers into strips. Toss with olive oil, salt, and pepper, then roast for about 20 minutes.
Blend the roasted peppers with minced garlic and lemon juice until smooth.
Heat olive oil in a skillet, season tilapia, and sear for 3-4 minutes per side until golden brown.
Pour the pepper sauce over cooked tilapia and simmer for an additional 1-2 minutes before serving.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 15gProtein: 30gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gCholesterol: 70mgSodium: 640mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 1200IUVitamin C: 150mgCalcium: 60mgIron: 1.5mg

Notes

For a heartier meal, serve over quinoa or rice. Leftovers can be stored in the fridge for up to 3 days and frozen for 2 months.

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