Tilapia in Roasted Pepper Sauce: A Quick Mediterranean Delight

A quick, flavorful recipe featuring tilapia in a vibrant roasted pepper sauce, perfect for any busy weeknight meal.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: DINNER

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets Tilapia Substitute with cod or haddock if desired.

For the Roasted Pepper Sauce

2 cups Red Bell Peppers Sweet and smoky, essential for the sauce's base.
2 tablespoons Olive Oil Avocado oil can be used as an alternative.
2 cloves Garlic Fresh garlic is recommended; garlic powder is an alternative.
to taste Salt
to taste Pepper
2 tablespoons Lemon Juice Substitute with lime juice for a different flavor.
1/2 teaspoon Red Pepper Flakes Optional for a bit of spice.
to garnish Fresh Herbs Basil or parsley for garnish.

Equipment

Oven
skillet
Blender
baking sheet

Method

Preparation

Preheat your oven to 400°F (200°C).
Slice the red bell peppers into strips and toss them with olive oil, salt, and pepper. Spread the strips on a baking sheet and roast for about 20 minutes.
Once the peppers are cooled, blend them with garlic and lemon juice until smooth.
In a skillet, heat some olive oil over medium heat. Season the tilapia fillets with salt and pepper, then cook for 3-4 minutes per side until golden brown.
Pour the roasted pepper sauce over the cooked tilapia and let it simmer for 1-2 minutes before serving.
Garnish with fresh basil or parsley if desired.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 1500IUVitamin C: 80mgCalcium: 50mgIron: 1mg

Notes

Store leftovers in an airtight container for up to 3 days. The sauce can also be stored separately in the fridge for up to 5 days.

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