Description
This Tilapia in Roasted Pepper Sauce is a light yet flavor-packed dinner that comes together in under 30 minutes. Tender, flaky tilapia fillets are seared to perfection, then simmered in a creamy roasted red pepper sauce infused with garlic, olive oil, and a hint of lemon. Perfect for busy weeknights or a romantic dinner at home!
Ingredients
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4 tilapia fillets (fresh or thawed if frozen)
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2 large red bell peppers, sliced
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2 cloves garlic, minced
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2 tablespoons olive oil (divided)
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2 tablespoons fresh lemon juice
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½ teaspoon salt (or to taste)
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¼ teaspoon black pepper
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¼ cup chopped fresh parsley (for garnish)
Instructions
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Preheat the oven: Set oven to 400°F (200°C) and prepare a baking sheet lined with parchment paper.
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Roast the peppers: Toss sliced bell peppers with 1 tablespoon olive oil, salt, and pepper. Roast for 20 minutes until soft and slightly charred.
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Make the sauce: Blend roasted peppers, garlic, and lemon juice until smooth and creamy.
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Cook the tilapia: In a skillet, heat 1 tablespoon olive oil over medium heat. Cook tilapia fillets for 3–4 minutes per side, or until golden and flaky.
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Combine and simmer: Pour the roasted pepper sauce into the skillet with the tilapia. Let simmer for 2–3 minutes to blend flavors.
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Serve: Garnish with parsley and a squeeze of lemon. Enjoy warm!
Notes
You can substitute tilapia with cod, haddock, or halibut.
For a little heat, add a pinch of red pepper flakes to the sauce.
Make it dairy-free by keeping the sauce creamy with just olive oil and roasted peppers—no cream needed!
Serve with rice, mashed potatoes, or a crisp salad for a balanced meal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Pan-Seared + Simmered
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 290 kcal
- Sugar: 4 g
- Sodium: 420 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 7 g
- Fiber: 2 g
- Protein: 34 g
- Cholesterol: 80 mg