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–+ servings
Tilapia in Roasted Pepper Sauce

Creamy Tilapia in Roasted Pepper Sauce for Quick Dinners

This Mediterranean-inspired Tilapia in Roasted Pepper Sauce is a quick, gluten-free dinner that transforms simple ingredients into a flavorful delight.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tilapia
  • 4 fillets Tilapia can be substituted with cod or halibut
  • 2 tablespoons Olive Oil can be substituted with a neutral oil
  • 1 teaspoon Salt adjust based on taste
  • 1/2 teaspoon Black Pepper freshly cracked recommended
For the Roasted Pepper Sauce
  • 2 large Red Bell Peppers jarred roasted red peppers can be used
  • 2 cloves Garlic use more or less based on preference
  • 2 tablespoons Lemon Juice fresh juice recommended

Equipment

  • Oven
  • blender
  • skillet
  • Baking Sheet
  • Parchment Paper

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and prepare a baking sheet lined with parchment paper.
  2. Slice the red bell peppers in half, removing seeds and stems. Toss with olive oil, salt, and pepper, then spread skin-side up on the baking sheet. Roast for about 20 minutes until tender and slightly charred.
  3. Remove roasted peppers from the oven, let cool slightly, then blend with minced garlic and lemon juice until smooth.
  4. Heat olive oil in a skillet over medium heat. Cook tilapia fillets for 3-4 minutes on each side until golden brown and flaky.
  5. Pour roasted pepper sauce over cooked tilapia and simmer for about 1 minute.
  6. Serve immediately, garnished with parsley or basil and a squeeze of lemon. Pair with couscous or jasmine rice.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 10gProtein: 28gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 600mgFiber: 3gSugar: 3gVitamin A: 30IUVitamin C: 120mgCalcium: 2mgIron: 6mg

Notes

Ensure to taste your sauce before serving to adjust seasoning. Use fresh ingredients for the best flavor.

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