Savory Tilapia in Roasted Pepper Sauce for Quick Gourmet Dinners

This Savory Tilapia in Roasted Pepper Sauce elevates weeknight dinners into something special with its Mediterranean flavors.

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Prep Time 10

Cook Time 25

Total Time 35

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets Tilapia or cod or haddock

For the Roasted Pepper Sauce

2 pieces Red Bell Peppers or yellow/green if preferred
2 tablespoons Olive Oil or avocado oil as substitute
2 cloves Garlic minced; use garlic powder if needed
to taste Salt
to taste Pepper
2 tablespoons Lemon Juice or lime juice for a twist
1/4 teaspoon Red Pepper Flakes optional for heat
as needed Fresh Herbs such as basil or parsley for garnish

Equipment

Oven
Baking Sheet
parchment paper
Blender
Skillet

Method

Step-by-Step Instructions

Preheat your oven to 400°F (200°C).
Slice the red bell peppers into strips, drizzle with olive oil, season with salt and pepper, then toss and spread out on a baking sheet. Roast for about 20 minutes until tender and slightly charred.
Transfer the roasted peppers to a blender, add minced garlic and lemon juice, then blend until smooth. If too thick, add a touch of water.
Heat 1 tablespoon of olive oil in a skillet over medium heat, season tilapia fillets, and cook for about 3-4 minutes on each side until golden brown.
Pour the roasted pepper sauce over the cooked tilapia, simmer for another 1-2 minutes, and garnish with fresh herbs before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 12gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 1500IUVitamin C: 100mgCalcium: 50mgIron: 1mg

Notes

This dish is perfect for busy weeknights and can be made ahead of time for enhanced flavors.

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