Tilapia in Roasted Pepper Sauce: A Flavorful Weeknight Delight

Mediterranean Tilapia in Roasted Pepper Sauce is a quick, healthy meal packed with flavor and vibrant colors.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets Tilapia feel free to substitute with cod or haddock
2 tablespoons Olive Oil or avocado oil
to taste Salt
to taste Pepper

For the Roasted Pepper Sauce

3 medium Red Bell Peppers or yellow/green peppers for varied taste
2 cloves Garlic fresh preferred
2 tablespoons Lemon Juice or lime juice
1/2 teaspoon Red Pepper Flakes optional
to taste Fresh Herbs like basil or parsley

Equipment

Oven
baking sheet
blender
Skillet

Method

Instructions

Preheat your oven to 400°F (200°C). Prepare a baking sheet for the peppers.
Slice the red bell peppers in half, remove seeds and stems, and coat with olive oil, salt, and pepper. Place cut-side down on the baking sheet and roast for about 20 minutes until tender and charred.
Remove the roasted peppers from the oven and allow them to cool slightly. Blend the peppers with minced garlic and lemon juice until smooth, adjusting with water if necessary.
In a skillet, heat olive oil over medium heat. Season tilapia with salt and pepper, and cook for 3-4 minutes on each side until golden brown and flaky.
Pour the roasted pepper sauce over the tilapia, letting it simmer for 1-2 minutes to meld flavors. Serve immediately, garnished with fresh herbs if desired.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 200mgPotassium: 450mgFiber: 3gSugar: 4gVitamin A: 1500IUVitamin C: 150mgCalcium: 50mgIron: 2mg

Notes

Save time by making the sauce ahead of time. Serve with quinoa or steamed vegetables for a complete meal.

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