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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Quick Gourmet Delight

Tilapia in Roasted Pepper Sauce is a simple and healthy dish combining smoky roasted peppers and tender fish.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tilapia
  • 4 fillets Tilapia Substitute with cod or sole if preferred
  • 2 tablespoons Olive Oil Feel free to replace with any cooking oil
For the Roasted Pepper Sauce
  • 2 cups Roasted Red Peppers Using jarred peppers saves time
  • 3 cloves Garlic Fresh garlic is ideal
  • 1 teaspoon Salt Adjust according to taste
  • 1 teaspoon Black Pepper Freshly cracked is best
Optional Garnish
  • 1/4 cup Fresh Herbs (Parsley or Basil) Enhances presentation

Equipment

  • food processor
  • non-stick frying pan

Method
 

Step-by-Step Instructions
  1. Prepare the Roasted Pepper Sauce by blending roasted red peppers, garlic, salt, and black pepper in a food processor until smooth, about 1-2 minutes.
  2. In a large non-stick frying pan, heat olive oil over medium-high heat for about 2-3 minutes until shimmering.
  3. Carefully place the tilapia fillets into the hot pan and sear each side for approximately 3-4 minutes until golden.
  4. Lay the tilapia fillets on a warm plate and spoon the roasted pepper sauce over the top, garnishing with fresh herbs.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 12gProtein: 28gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 480mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 700IUVitamin C: 40mgCalcium: 60mgIron: 1.5mg

Notes

Ensure the oil is hot before adding tilapia for a perfect sear. Avoid overcrowding the pan for even cooking.

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