Tilapia in Roasted Pepper Sauce
Indulge your senses with this vibrant tilapia in roasted pepper sauce, where tender fish fillets soak in a rich, flavorful blend of sweet roasted red peppers and zesty garlic. This easy-to-make dish is perfect for weeknight dinners or special gatherings, impressing your family and friends with its beautiful presentation and delightful taste. Brightened with fresh herbs and a squeeze of lemon, this recipe is sure to become a new favorite.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: American
Ingredients
Scale
- 4 tilapia fillets (about 1 pound)
- 2 large red bell peppers
- 3 cloves garlic, minced
- 1 medium yellow onion, diced
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh basil or parsley, chopped
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
- Preheat oven to 450°F (230°C). Halve the red bell peppers and remove seeds. Place cut-side down on a parchment-lined baking sheet.
- Roast peppers for about 20 minutes until charred.
- While roasting, heat olive oil in a skillet over medium heat. Sauté diced onions until translucent (about 5 minutes), then add minced garlic until fragrant.
- Add tilapia fillets to the skillet, seasoning with salt and pepper.
- Remove roasted peppers from the oven, let cool slightly, then blend with sautéed onions and garlic until smooth.
- Pour the roasted pepper sauce over tilapia in the skillet. Simmer for about 10 minutes until fish flakes easily with a fork.
- Finish by squeezing fresh lemon juice over the dish and adding chopped herbs before serving.
Nutrition
- Serving Size: 1 tilapia fillet with sauce (approx. 180g)
- Calories: 290
- Sugar: 3g
- Sodium: 360mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 70mg
Keywords: For added depth of flavor, consider incorporating smoked paprika into the sauce. Substitute tilapia with other mild white fish like cod or haddock if desired. Pair with quinoa or sautéed greens for a balanced meal.