Savor Tilapia in Roasted Pepper Sauce for a Mediterranean Escape

Savor Tilapia in Roasted Pepper Sauce is a quick Mediterranean delight combining flaky tilapia with a smoky roasted pepper sauce.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 300

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets Tilapia Can substitute cod or haddock
2 tablespoons Olive Oil Use avocado oil for high-heat cooking

For the Roasted Pepper Sauce

2 cups Red Bell Peppers Can substitute yellow or orange bell peppers
3 cloves Garlic Fresh is best, granulated works in a pinch
2 tablespoons Lemon Juice White wine vinegar can be used as an alternative
to taste Salt Adjust according to your taste
to taste Pepper Adjust according to your taste

Equipment

Oven
Skillet
blender
Baking sheet
parchment paper

Method

Step-by-Step Instructions

Preheat your oven to 400°F (200°C).
Wash and slice the red bell peppers into strips. Toss with olive oil, salt, and pepper.
Spread the peppers on a baking sheet and roast for about 20 minutes until softened and charred.
Transfer roasted peppers to a blender, add garlic and lemon juice, and blend until smooth.
Heat a skillet over medium heat with olive oil. Cook tilapia fillets for 3-4 minutes each side until golden and flaky.
Pour the roasted pepper sauce over the tilapia and simmer for 1-2 minutes.
Plate the tilapia with the sauce and serve hot with preferred sides.

Nutrition

Serving: 1fillet with sauceCalories: 300kcalCarbohydrates: 15gProtein: 28gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 1000IUVitamin C: 80mgCalcium: 50mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 3 days. The sauce can be frozen for up to 3 months.

Tried this recipe?

Let us know how it was!