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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Flavorful Weeknight Win

Tilapia in Roasted Pepper Sauce is a quick and flavorful Mediterranean dish that is gluten-free and perfect for a weeknight 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: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia substitute with cod, haddock, or halibut if desired
For the Sauce
  • 2 cups Red Bell Peppers jarred roasted peppers can save time
  • 3 cloves Garlic fresh garlic recommended for best flavor
  • 2 tablespoons Lemon Juice fresh lemon juice preferred for brightness
  • 2 tablespoons Olive Oil
  • to taste Salt & Pepper adjust according to taste preferences
For Garnish
  • 2 tablespoons Fresh Parsley or Basil adds brightness and freshness when serving

Equipment

  • oven
  • Skillet
  • blender
  • baking sheet

Method
 

Cooking Steps
  1. Preheat the oven to 400°F (200°C) and prepare the peppers for roasting by slicing them into strips.
  2. Toss the sliced red bell peppers with olive oil, salt, and pepper, spread them on a baking sheet, and roast for about 20 minutes until tender and slightly charred.
  3. Allow the roasted peppers to cool slightly, then blend them with fresh garlic and lemon juice until smooth to create the sauce.
  4. Heat a skillet over medium heat, add olive oil, and cook the tilapia fillets for 3-4 minutes per side until golden brown and flaky.
  5. Pour the roasted pepper sauce over the cooked tilapia in the skillet and let it simmer for about one minute.
  6. Serve the tilapia on plates, spoon extra sauce on top, and garnish with parsley or basil and a squeeze of lemon juice.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 10gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gCholesterol: 60mgSodium: 200mgPotassium: 600mgFiber: 2gSugar: 4gVitamin A: 20IUVitamin C: 50mgCalcium: 4mgIron: 10mg

Notes

This dish is not only quick to prepare but also healthy and visually appealing, making it perfect for both everyday meals and entertaining guests.

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