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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Flavorful Weeknight Delight

This Tilapia in Roasted Pepper Sauce is a quick and easy weeknight meal that brings vibrant flavors and healthy options to your table.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 cups Red Bell Peppers Substitute with yellow or green for different sweetness.
  • 2 tbsp Olive Oil Use extra virgin for a fruity flavor.
  • 3 cloves Garlic Adjust to preference.
  • 1 tsp Red Pepper Flakes Adjust for more heat.
  • to taste Salt
  • to taste Pepper
For the Tilapia
  • 4 fillets Tilapia Fillets Cod or haddock can be substituted.

Equipment

  • Oven
  • Baking sheet
  • Parchment paper
  • skillet
  • Blender or food processor

Method
 

Step-by-Step Instructions for Tilapia in Roasted Pepper Sauce
  1. Preheat your oven to 400°F (200°C).
  2. Slice the red bell peppers into strips and arrange them on a baking sheet. Drizzle with olive oil and roast for about 20 minutes until tender and slightly charred.
  3. While the peppers roast, heat a skillet over medium heat and sauté minced garlic in olive oil for 1-2 minutes until fragrant.
  4. Blend the roasted peppers and sautéed garlic with red pepper flakes, salt, and pepper in a blender until smooth.
  5. Season the tilapia fillets with salt and pepper. Pan-sear in a non-stick skillet with olive oil for 2-3 minutes on each side until golden brown.
  6. Plate the tilapia and top with the roasted pepper sauce; garnish with fresh herbs if desired.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 1200IUVitamin C: 150mgCalcium: 50mgIron: 1.5mg

Notes

Avoid overcooking the tilapia for a tender texture and consider marinating for enhanced flavor.

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