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Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce – A Flavorful Quick Dinner

Savor the smoky sweetness of Tilapia in Roasted Pepper Sauce, a healthy, gluten-free dish that transforms dinner into a vibrant experience.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia Frozen fillets can be used; ensure they're thawed before cooking.
  • 1 tablespoon Olive Oil Essential for sautéing.
For the Roasted Pepper Sauce
  • 2 medium Red Bell Peppers Roast until blistered for maximum flavor.
  • 2 cloves Minced Garlic Sauté briefly; avoid burning.
  • 1 teaspoon Smoked Paprika Imparts smoky depth.
  • to taste Salt
  • to taste Pepper
For Garnish
  • 2 tablespoons Fresh Parsley Use for garnish.

Equipment

  • Oven
  • Skillet
  • Blender
  • Baking Sheet
  • foil

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Slice the red bell peppers in half and remove the seeds. Place them cut-side down on a baking sheet and roast for about 20 minutes until blistered.
  3. Wrap the roasted peppers tightly in foil for 5-10 minutes to steam.
  4. While the peppers steam, heat olive oil in a skillet and sauté the minced garlic for about 1 minute.
  5. Blend the peeled roasted peppers with smoked paprika, salt, and pepper until smooth.
  6. In the same skillet, heat olive oil and cook the tilapia fillets for about 3-4 minutes on each side until opaque.
  7. Pour the roasted pepper sauce over the cooked tilapia and simmer for a few minutes.
  8. Serve the tilapia with the roasted pepper sauce and garnish with fresh parsley.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 75mgSodium: 500mgPotassium: 650mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 80mgCalcium: 20mgIron: 1mg

Notes

Choose high-quality fish and avoid overcooking the garlic for the best flavor. Store leftovers properly to maintain freshness.

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