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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: Quick Mediterranean Magic

This Tilapia in Roasted Pepper Sauce is a quick and flavorful Mediterranean dish that combines tender tilapia with a vibrant roasted pepper sauce.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: DINNER
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia Substitute with cod or haddock for a similar taste
For the Roasted Pepper Sauce
  • 2 cups Red Bell Peppers Feel free to use any color bell pepper
  • 2 tablespoons Olive Oil Avocado oil can serve as a great alternative
  • 3 cloves Garlic Use fresh garlic cloves for the best flavor
  • 2 tablespoons Lemon Juice Opt for freshly squeezed lemon juice over bottled
For Seasoning
  • 1 teaspoon Salt Season generously but taste as you go
  • 1 teaspoon Pepper Essential for enhancing flavors

Equipment

  • Oven
  • Blender
  • skillet
  • baking sheet
  • mixing bowl

Method
 

How to Make Tilapia in Roasted Pepper Sauce
  1. Gather all your ingredients and make sure your cooking tools are ready. Preheat the oven to 400°F (200°C) to get those peppers roasting perfectly.
  2. Slice the red bell peppers, then toss them with olive oil, salt, and pepper in a bowl. Spread the mixture on a baking sheet and roast for about 20 minutes until they are softened and slightly charred.
  3. Once cooled, transfer the roasted peppers to a blender. Add fresh garlic and lemon juice, then blend until smooth to create a rich, vibrant sauce.
  4. In a skillet heated over medium, add a drizzle of oil and then the tilapia fillets. Cook for 3-4 minutes on each side until they are golden brown and flaky.
  5. Gently pour the roasted pepper sauce over the cooked tilapia. Let it simmer briefly to meld the flavors before plating.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 12gProtein: 30gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 14gCholesterol: 75mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 1500IUVitamin C: 120mgCalcium: 60mgIron: 1mg

Notes

Leftovers can be stored in an airtight container in the fridge for up to 3 days. For best results, reheat gently to keep the fish moist.

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