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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce for a Flavorful Dinner Delight

This Tilapia in Roasted Pepper Sauce is a flavorful and healthy dish that combines flaky fish with smoky roasted peppers.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia can substitute with cod or haddock
  • 2 tablespoons Olive Oil or avocado oil
  • to taste Salt
  • to taste Pepper
For the Sauce
  • 2 medium Red Bell Peppers can use yellow or orange
  • 3 cloves Garlic fresh is best
  • 2 tablespoons Lemon Juice or white vinegar

Equipment

  • Oven
  • Baking sheet
  • skillet
  • blender

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 400°F (200°C). Prepare your ingredients while the oven heats.
  2. Slice the red bell peppers into strips, drizzle with olive oil, and season with salt and pepper. Spread on a baking sheet and roast for about 20 minutes.
  3. Transfer roasted peppers to a blender, add garlic and lemon juice, and blend until smooth. Adjust consistency with water or broth if needed.
  4. Heat olive oil in a skillet over medium heat, cook tilapia fillets for 3-4 minutes on each side until golden and flaky.
  5. Pour the roasted pepper sauce over tilapia, simmer for 1-2 minutes, then serve with additional sauce and garnish with herbs.

Nutrition

Serving: 1filletCalories: 220kcalCarbohydrates: 8gProtein: 28gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 7gCholesterol: 60mgSodium: 350mgPotassium: 500mgFiber: 2gSugar: 3gVitamin A: 900IUVitamin C: 150mgCalcium: 40mgIron: 1mg

Notes

Serve alongside roasted garlic mashed potatoes or a refreshing Mediterranean quinoa salad for a complete meal.

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