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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Quick Mediterranean Delight

A quick and healthy Mediterranean dish featuring tender tilapia in a smoky roasted pepper sauce, perfect for busy weeknights.
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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 Tilapia
  • 4 fillets Tilapia can substitute with cod or haddock
For the Roasted Pepper Sauce
  • 2 large Red Bell Peppers the star of the dish
  • 3 cloves Garlic use fresh for best flavor
  • 2 tablespoons Lemon Juice freshly squeezed is best
  • 2 tablespoons Olive Oil can substitute with vegetable oil
  • to taste Salt
  • to taste Pepper

Equipment

  • Baking Sheet
  • Blender
  • Large skillet
  • Cutting Board
  • Knife

Method
 

Preparation Steps
  1. Gather all ingredients. Preheat oven to 400°F (200°C). Prepare cutting boards and baking sheets.
  2. Slice red bell peppers in half, remove seeds, and coat them with olive oil, salt, and pepper. Place cut-side down on a baking sheet and roast for about 20 minutes.
  3. After the peppers cool, blend them with garlic and lemon juice until smooth.
  4. Heat olive oil in a skillet. Cook tilapia fillets for 3-4 minutes on each side until golden brown.
  5. Pour roasted pepper sauce over the fish and simmer for a few minutes. Serve immediately.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gCholesterol: 80mgSodium: 500mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 25mgCalcium: 50mgIron: 1mg

Notes

Serve with sides like steamed vegetables or a light salad for a well-rounded meal. Use fresh ingredients for the best flavor.

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