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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: Your New Family Favorite

Discover the vibrant Tilapia in Roasted Pepper Sauce, a quick and gourmet dinner option perfect for family night.
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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 substitutions include cod or haddock
For the Sauce
  • 2 large Red Bell Peppers sweet and smoky, can substitute with yellow or green
  • 2 tablespoons Olive Oil or avocado oil for different flavor
  • 3 cloves Garlic fresh preferred
  • 2 tablespoons Lemon Juice can substitute with lime juice
  • 1 teaspoon Red Pepper Flakes optional, adjust to taste
Seasoning
  • 1 teaspoon Salt
  • 1 teaspoon Pepper
For Freshness
  • 1 cup Fresh Herbs (Basil or Parsley) add just before serving

Equipment

  • Oven
  • baking sheet
  • Large bowl
  • Blender
  • skillet

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Slice the red bell peppers into thick strips, drizzle with olive oil, season with salt and pepper, and roast for 20 minutes.
  3. Blend the roasted peppers with garlic and lemon juice until smooth.
  4. In a skillet, heat olive oil, cook tilapia fillets until golden brown, about 3-4 minutes per side.
  5. Pour the roasted pepper sauce over the tilapia, let simmer for 1-2 minutes before serving garnished with fresh herbs.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 15gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 500mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 1200IUVitamin C: 80mgCalcium: 50mgIron: 2mg

Notes

For best flavor, sear the tilapia before adding the sauce and consider making the sauce a day in advance.

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