Delicious Tilapia in Roasted Pepper Sauce for Busy Nights

A delightful Tilapia in Roasted Pepper Sauce that brings Mediterranean flavors to your table, perfect for busy weeknights.

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Prep Time 10

Cook Time 25

Total Time 35

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 290

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets Tilapia Flaky and mild, absorbs sauce flavors
to taste Salt Enhances natural flavor
to taste Black Pepper Adds warmth

For the Roasted Pepper Sauce

2 medium Red Bell Peppers Sweet and smoky, main ingredient
2 tablespoons Olive Oil Adds richness
2 cloves Garlic Use fresh for best taste
2 tablespoons Lemon Juice Brightens flavors
to taste Red Pepper Flakes Optional for heat
to taste Fresh Herbs Basil or parsley for garnish

Equipment

Oven
skillet
blender
Baking sheet

Method

Cooking Instructions

Preheat your oven to 400°F (200°C).
Wash and slice the red bell peppers into quarters. Place skin-side up on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for about 20 minutes until tender.
Once roasted, let the peppers cool then blend them with garlic and lemon juice until smooth.
In a skillet, heat olive oil over medium-high heat. Season the tilapia fillets with salt and black pepper, then sauté for 3-4 minutes on each side until golden brown.
Pour the roasted pepper sauce over the fish and let it simmer for 1-2 minutes before serving.

Nutrition

Serving: 1fillet with sauceCalories: 290kcalCarbohydrates: 8gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 75mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 80mgCalcium: 30mgIron: 1mg

Notes

Consider making the sauce ahead of time to deepen the flavors. Feel free to experiment with different bell pepper colors.

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