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Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Flavorful Family Feast

Delight in Tilapia in Roasted Pepper Sauce, a quick and family-friendly dish that brings the flavors of the Mediterranean to your table.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia can be replaced with cod or haddock
  • 2 tablespoons Olive Oil avocado oil is a suitable alternative
For the Sauce
  • 2 large Red Bell Peppers yellow or orange peppers can be used for a different flavor
  • 2 cloves Garlic fresh garlic is preferred
  • 2 tablespoons Lemon Juice consider white vinegar as a substitute
  • to taste Salt
  • to taste Pepper

Equipment

  • Oven
  • skillet
  • blender
  • Baking Sheet

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Slice the red bell peppers into strips and toss them in a bowl with olive oil, salt, and pepper. Spread on a baking sheet and bake for about 20 minutes until softened.
  3. Transfer the roasted peppers into a blender, adding garlic and lemon juice. Blend until smooth, adding water if needed.
  4. Heat olive oil in a skillet. Cook tilapia fillets for 3-4 minutes per side until golden brown and flaky.
  5. Pour the roasted pepper sauce over the fish, simmer for 1-2 minutes, then serve.

Nutrition

Serving: 1servingCalories: 280kcalCarbohydrates: 18gProtein: 28gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 60mgSodium: 200mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 1500IUVitamin C: 80mgCalcium: 30mgIron: 1mg

Notes

Choose fresh tilapia for the best flavor. Adjust seasoning to taste and be mindful of cooking times to avoid drying out the fish.

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