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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Quick Mediterranean Delight

A quick, flavorful dish featuring flaky tilapia in a smoky-sweet roasted pepper sauce. Perfect for busy weeknights and gluten-free.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia or cod, haddock, or halibut
For the Sauce
  • 2 whole Red Bell Peppers roasted
  • 3 cloves Garlic large cloves preferred
  • 2 tablespoons Olive Oil or vegetable oil
  • 2 tablespoons Lemon Juice fresh is best
Seasoning and Garnish
  • to taste Salt
  • to taste Pepper
  • to taste Fresh Parsley or Basil for garnish

Equipment

  • Oven
  • Skillet
  • Blender
  • Baking sheet

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 400°F (200°C). Gather your ingredients.
  2. Slice the red bell peppers into strips, toss with olive oil, salt, and pepper, and spread on a baking sheet. Roast for 20 minutes, flipping halfway through.
  3. Transfer roasted peppers to a blender, add garlic and lemon juice, and blend until smooth.
  4. Heat olive oil in a non-stick skillet and cook tilapia fillets for 3-4 minutes per side until golden.
  5. Pour the roasted pepper sauce over the tilapia in the skillet, let simmer for 1 minute.
  6. Garnish with parsley or basil and serve with couscous or salad.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gCholesterol: 80mgSodium: 300mgPotassium: 500mgFiber: 2gSugar: 3gVitamin A: 1200IUVitamin C: 60mgCalcium: 30mgIron: 1.5mg

Notes

For a spicier version, add red pepper flakes to the sauce. Store leftovers in an airtight container for up to 2 days in the fridge.

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