Go Back
–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Flavorful Mediterranean Feast

Tilapia in Roasted Pepper Sauce is a quick and healthy Mediterranean dish packed with flavor.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 230
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tilapia
  • 4 fillets Tilapia light and flaky; can substitute with cod or haddock
  • 2 tablespoons Olive Oil can substitute with avocado oil
  • to taste teaspoon Salt
  • to taste teaspoon Pepper
For the Roasted Pepper Sauce
  • 2 medium Red Bell Peppers can substitute with yellow or orange peppers
  • 2 cloves Garlic fresh preferred
  • 2 tablespoons Lemon Juice can substitute with white vinegar

Equipment

  • Oven
  • Blender
  • skillet
  • Baking Sheet
  • Mixing Bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Slice the red bell peppers into halves and remove the seeds. Toss them in a bowl with olive oil, salt, and pepper to coat evenly. Spread on a baking sheet, skin-side up. Roast for about 20 minutes until tender and slightly charred.
  3. Transfer roasted peppers to a blender, add garlic and lemon juice, and blend until smooth.
  4. In a skillet, heat olive oil over medium heat, add tilapia fillets, and cook for 3-4 minutes on each side until golden brown.
  5. Pour the roasted pepper sauce over the cooked tilapia, let simmer for 1-2 minutes, and serve hot.

Nutrition

Serving: 1servingCalories: 230kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 80mgSodium: 300mgPotassium: 700mgFiber: 2gSugar: 4gVitamin A: 1200IUVitamin C: 80mgCalcium: 20mgIron: 1.5mg

Notes

Store leftovers in an airtight container for up to 3 days. For longer storage, freeze in a freezer-safe container for up to 3 months.

Tried this recipe?

Let us know how it was!