Description
This Tilapia in Roasted Pepper Sauce recipe offers a flavorful and healthy way to enjoy mild white fish. Roasting red bell peppers enhances their natural sweetness, which is then blended with garlic and lemon juice to create a vibrant, zesty sauce that perfectly complements the tender pan-seared tilapia fillets. With quick prep and cook times, it’s an ideal dish for a nutritious weeknight dinner that feels gourmet.
Ingredients
Scale
Fish
- 4 tilapia fillets (about 6 oz each)
Roasted Pepper Sauce
- 2 large red bell peppers
- 3 garlic cloves
- 2 tbsp olive oil
- 2 tbsp lemon juice (freshly squeezed)
- Salt and pepper to taste
Instructions
- Preheat and Roast Peppers: Preheat your oven to 400°F (200°C). Slice the red bell peppers, then toss them with olive oil, salt, and pepper to ensure even coating. Spread the peppers evenly on a baking sheet, then roast them for about 20 minutes until they are softened and slightly charred, which brings out a smoky sweetness.
- Prepare Roasted Pepper Sauce: Once the peppers have cooled slightly, transfer them to a blender along with peeled garlic cloves and freshly squeezed lemon juice. Blend until smooth to create a bright, flavorful roasted pepper sauce.
- Cook Tilapia Fillets: Heat a skillet over medium heat and add a bit of olive oil to prevent sticking. Cook each tilapia fillet for 3-4 minutes per side, until they develop a golden-brown crust and the fish flakes easily with a fork.
- Combine and Simmer: Pour the prepared roasted pepper sauce over the cooked tilapia fillets directly in the skillet. Allow the fish to simmer gently in the sauce for about one minute to absorb the flavors before serving.
Notes
- For a smoother sauce, peel the roasted peppers before blending by wrapping them in foil to steam slightly, then peeling off the skin.
- Tilapia can be substituted with any mild white fish such as cod or snapper.
- Make sure not to overcook the tilapia to keep it tender and moist.
- This dish pairs well with steamed rice, quinoa, or a light green salad.
- Leftover sauce can be refrigerated and used as a dip or spread for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Roasting, Searing
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220 kcal
- Sugar: 4 g
- Sodium: 150 mg
- Fat: 8 g
- Saturated Fat: 1.2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 55 mg
Keywords: tilapia recipe, roasted red pepper sauce, healthy fish dishes, quick dinner, low-fat fish recipe
