Tilapia in Roasted Pepper Sauce: A Quick Mediterranean Delight

This Mediterranean Tilapia in Roasted Pepper Sauce brings flaky tilapia and a smoky sauce together for a quick and healthy dinner.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 fillets

Course: Dinner

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Tilapia

4 fillets Tilapia Feel free to swap for cod or haddock if desired.
2 tablespoons Olive Oil Avocado oil is a good alternative.
to taste teaspoon Salt Essential for seasoning.
to taste teaspoon Pepper Freshly cracked is best.

For the Roasted Pepper Sauce

2 large Red Bell Peppers Substitute yellow or orange peppers for a different hue.
2 cloves Garlic Fresh garlic is recommended for maximum flavor.
2 tablespoons Lemon Juice White vinegar works as a substitute when necessary.

Equipment

Oven
skillet
blender
Baking sheet
Mixing bowl

Method

Step-by-Step Instructions

Preheat the Oven to 400°F (200°C).
Roast the Red Peppers: Slice the red bell peppers into quarters and toss them with olive oil, salt, and pepper. Roast for about 20 minutes.
Prepare the Roasted Pepper Sauce: Blend the roasted peppers with garlic and lemon juice until smooth.
Cook the Tilapia Fillets: Heat olive oil in a skillet and cook the tilapia for 3-4 minutes on each side until golden.
Combine and Serve: Pour the roasted pepper sauce over tilapia and simmer for an additional 1-2 minutes before serving.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 350mgPotassium: 600mgFiber: 2gSugar: 2gVitamin A: 1500IUVitamin C: 100mgCalcium: 50mgIron: 1mg

Notes

Ensure tilapia is just cooked to avoid dryness. Adjust seasoning to taste. For added flavor, consider using different colored peppers or adding olives.

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