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Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce for a Quick Mediterranean Feast

Experience Tilapia in Roasted Pepper Sauce, a quick Mediterranean dish that combines flaky fish with vibrant flavors.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 portions
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tilapia
  • 4 fillets Tilapia Can be substituted with cod, haddock, or halibut.
For the Roasted Pepper Sauce
  • 3 large Red Bell Peppers Or use jarred roasted peppers for convenience.
  • 2 tablespoons Olive Oil Use high-quality oil.
  • 3 cloves Garlic Fresh garlic is best.
  • 2 tablespoons Lemon Juice Preferably fresh.
  • to taste Salt
  • to taste Pepper

Equipment

  • Oven
  • Skillet
  • Blender
  • Baking Sheet
  • Parchment Paper

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Slice the red bell peppers into quarters, remove the seeds, and toss them with olive oil, salt, and pepper. Spread them on a baking sheet lined with parchment paper.
  3. Roast for about 20 minutes until tender and slightly caramelized.
  4. Blend roasted peppers with garlic and lemon juice until smooth.
  5. Heat olive oil in a skillet over medium heat. Cook the tilapia fillets for 3-4 minutes on each side until golden and flaky.
  6. Pour the roasted pepper sauce over tilapia and allow to simmer for 1 minute.
  7. Serve garnished with parsley or basil and lemon zest, paired with couscous, rice, or salad.

Nutrition

Serving: 1portionCalories: 300kcalCarbohydrates: 15gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 2000IUVitamin C: 60mgCalcium: 50mgIron: 1mg

Notes

Best enjoyed fresh, but leftovers can be stored for a quick meal.

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