Tilapia in Roasted Pepper Sauce
This Tilapia in Roasted Pepper Sauce recipe features tender, flaky tilapia fillets cooked to perfection and topped with a vibrant, smoky roasted red bell pepper sauce, enhanced with garlic and fresh lemon juice. It’s a simple yet elegant dish that combines bold flavors with a healthy, light preparation perfect for a quick weeknight dinner or a special occasion.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Roasting and Pan-Frying
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Fish
- 4 tilapia fillets (about 6 oz each)
Roasted Pepper Sauce
- 2 large red bell peppers
- 3 garlic cloves
- 2 tbsp olive oil
- 2 tbsp freshly squeezed lemon juice
- Salt and pepper to taste
Instructions
- Preheat and roast peppers: Preheat the oven to 400°F (200°C). Slice the red bell peppers, toss them with olive oil, salt, and pepper, and spread them evenly on a baking sheet. Roast the peppers in the oven for about 20 minutes or until they are softened and slightly charred, to develop a smoky flavor.
- Prepare the roasted pepper sauce: Once the peppers have cooled slightly, transfer them to a blender along with the garlic cloves and freshly squeezed lemon juice. Blend the ingredients until smooth, creating a vibrant and flavorful sauce.
- Cook the tilapia fillets: Heat a skillet over medium heat and lightly oil it to prevent sticking. Place the tilapia fillets in the skillet and cook each side for 3-4 minutes until the fish turns golden brown and flakes easily with a fork.
- Combine fish and sauce: Pour the roasted pepper sauce over the cooked tilapia fillets in the skillet. Let them simmer together for an additional minute to allow the flavors to meld before serving.
Notes
- Use fresh, firm tilapia fillets for the best texture and flavor.
- Adjust seasoning by adding more salt or pepper according to taste.
- For extra depth, you can add a pinch of smoked paprika to the roasted pepper sauce.
- This dish pairs well with steamed rice, quinoa, or a fresh green salad.
- Leftover sauce can be refrigerated for up to 3 days and used as a dip or spread.
Nutrition
- Serving Size: 1 tilapia fillet with sauce (approx. 6 oz fish + sauce)
- Calories: 250
- Sugar: 4 g
- Sodium: 150 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 7 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 55 mg
Keywords: tilapia recipe, roasted pepper sauce, healthy fish dish, quick seafood dinner, easy weeknight meal
Find it online: https://cookcrisis.com/tilapia-in-roasted-pepper-sauce/
