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–+ servings
Tilapia in Roasted Pepper Sauce

Flaky Tilapia in Roasted Pepper Sauce for a Gourmet Dinner

This quick and versatile Tilapia in Roasted Pepper Sauce recipe brings the Mediterranean to your table in under 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia can substitute with cod or haddock
For the Sauce
  • 2 large Red Bell Peppers can use any color bell pepper
  • 2 tablespoons Olive Oil or avocado oil
  • 3 cloves Garlic fresh preferred; garlic powder works too
  • to taste Salt
  • to taste Pepper
  • 2 tablespoons Lemon Juice lime juice can be used as substitute
  • 1/2 teaspoon Red Pepper Flakes optional for spice
  • to taste Fresh Herbs (Basil or Parsley) optional for garnish

Equipment

  • Oven
  • baking sheet
  • blender
  • Large skillet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Slice the red bell peppers in half, removing seeds and stems. Toss with olive oil, salt, and pepper, and arrange cut-side down on a baking sheet. Roast for about 20 minutes until tender and slightly charred.
  3. Once roasted, let the peppers cool for a few minutes. Blend the peppers with minced garlic and lemon juice until smooth for the sauce.
  4. Heat a tablespoon of olive oil in a large skillet over medium heat. Season tilapia fillets with salt and pepper. Cook for 3-4 minutes on each side until golden brown and flaky.
  5. Pour the roasted pepper sauce over the tilapia and simmer for a minute to meld flavors. Garnish with fresh herbs before serving.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 10gProtein: 30gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 1500IUVitamin C: 70mgCalcium: 50mgIron: 1mg

Notes

Searing the tilapia ensures moisture. Adjust sauce thickness with water or broth as needed. Make the sauce ahead for deeper flavors.

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