Tilapia in Roasted Pepper Sauce Recipe
This Tilapia in Roasted Pepper Sauce recipe features lightly roasted red bell peppers blended into a vibrant, flavorful sauce that perfectly complements the tender, pan-seared tilapia fillets. With fresh garlic and lemon juice enhancing the taste, it’s a quick, healthy Mediterranean-inspired main dish ideal for busy weeknights.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main
- Method: Roasting, Pan Searing
- Cuisine: Mediterranean
- 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 lemon juice (freshly squeezed)
- Salt and pepper to taste
Instructions
- Prepare and Roast Peppers: Preheat the oven to 400°F (200°C). Slice the red bell peppers, toss them with olive oil, salt, and pepper, then spread evenly on a baking sheet. Roast for about 20 minutes until the peppers are softened and slightly charred, bringing out their natural sweetness and smoky flavor.
- Make the Roasted Pepper Sauce: Once the peppers are roasted and cooled slightly, transfer them to a blender. Add the garlic cloves and freshly squeezed lemon juice, then blend until smooth to create a vibrant, flavorful sauce.
- Cook the Tilapia: Heat a skillet over medium heat and lightly oil it. Place the tilapia fillets in the skillet and cook for 3-4 minutes on each side until the fish is golden brown on the outside and flakes easily with a fork.
- Combine and Simmer: Pour the roasted pepper sauce over the cooked tilapia fillets in the skillet. Allow them to simmer together gently for about one minute to marry the flavors before serving hot.
Notes
- For best results, use fresh tilapia fillets that are firm and have a mild scent.
- You can substitute red bell peppers with roasted pimientos for a slightly different flavor.
- Adjust seasoning with extra salt, pepper, or lemon juice to taste after blending the sauce.
- This dish pairs well with steamed rice, quinoa, or roasted vegetables.
- Leftover sauce can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition
- Serving Size: 1 fillet with sauce (approx. 6 oz fish + sauce)
- Calories: 330
- Sugar: 4g
- Sodium: 320mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 36g
- Cholesterol: 75mg
Keywords: tilapia, roasted pepper sauce, Mediterranean fish recipe, healthy fish dish, pan-seared tilapia, roasted red peppers, quick dinner, low fat recipe
