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Savory Tilapia in Roasted Pepper Sauce

Savory Tilapia in Roasted Pepper Sauce for a Quick Dinner

Savory Tilapia in Roasted Pepper Sauce delivers rich Mediterranean flavors in under 30 minutes, perfect for a quick dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia Cod or haddock can be used as a substitute
For the Roasted Pepper Sauce
  • 2 cups Red Bell Peppers Yellow or green bell peppers can be used
  • 2 tablespoons Olive Oil Avocado oil can be used for a lighter profile
  • 3 cloves Garlic Fresh garlic preferred, or use garlic powder as an alternative
  • 1 teaspoon Salt Adjust to taste
  • 1 teaspoon Black Pepper Adjust to taste
  • 2 tablespoons Lemon Juice Lime juice can be used instead
  • 1 teaspoon Red Pepper Flakes Optional, adjust based on heat preference
  • 2 tablespoons Fresh Herbs Basil or parsley for garnish

Equipment

  • oven
  • Skillet
  • blender
  • baking sheet

Method
 

Preparation Steps
  1. Preheat the oven to 400°F (200°C) for roasting the peppers.
    Savory Tilapia in Roasted Pepper Sauce
  2. Slice the red bell peppers into strips and toss them with olive oil, salt, and pepper. Spread on a baking sheet.
    Savory Tilapia in Roasted Pepper Sauce
  3. Roast the peppers in the oven for about 20 minutes until tender and slightly browned.
    Savory Tilapia in Roasted Pepper Sauce
  4. Transfer the roasted peppers to a blender and add fresh garlic and lemon juice. Blend until smooth.
    Savory Tilapia in Roasted Pepper Sauce
  5. In a skillet, heat olive oil over medium heat. Season tilapia with salt and pepper and cook for 3-4 minutes per side.
    Savory Tilapia in Roasted Pepper Sauce
  6. Pour the roasted pepper sauce over the tilapia and let it simmer for 1-2 minutes before serving.
    Savory Tilapia in Roasted Pepper Sauce

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 60mgSodium: 500mgPotassium: 600mgFiber: 2gSugar: 5gVitamin A: 1200IUVitamin C: 80mgCalcium: 50mgIron: 1mg

Notes

Serve with garlic bread or quinoa salad for a complete meal. The sauce can be made a day in advance for enhanced flavor.

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