Tilapia in Roasted Pepper Sauce: A Flavorful Mediterranean Feast

Tilapia in Roasted Pepper Sauce is a quick and delicious Mediterranean dish that combines smoky roasted peppers with flaky fish.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets Tilapia the star of the dish; flaky and light

For the Roasted Pepper Sauce

2 cups Red Bell Peppers jarred roasted red peppers work as a substitute
2 tablespoons Olive Oil feel free to substitute with neutral oil
3 cloves Garlic fresh is better, can swap with garlic powder
2 tablespoons Lemon Juice freshly squeezed is best
to taste Salt essential for seasoning
to taste Pepper essential for seasoning

Equipment

Oven
Blender
Skillet
baking sheet
Mixing bowl

Method

Step‑by‑Step Instructions

Preheat the oven to 400°F (200°C) for roasting.
Slice the red bell peppers into strips, toss with olive oil, salt, and pepper, then spread on a baking sheet and roast for about 20 minutes.
Transfer roasted peppers to a blender, add minced garlic and lemon juice, and blend until smooth.
Heat olive oil in a skillet, add tilapia, and cook for 3-4 minutes on each side until golden brown.
Pour the roasted pepper sauce over the tilapia in the skillet and simmer for an additional minute.
Serve the tilapia garnished with chopped parsley or basil and a sprinkle of lemon zest.

Nutrition

Serving: 1plateCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 400mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 1200IUVitamin C: 80mgCalcium: 40mgIron: 1.5mg

Notes

This dish is perfect with a side of couscous, rice, or salad. Flavors deepen when stored in the fridge for leftovers.

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