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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Light and Flavorful Delight

This Tilapia in Roasted Pepper Sauce recipe is a quick and healthy meal option that brings a burst of flavor to your dining table.
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tilapia
  • 4 fillets Tilapia a lean protein that is flaky and delicate
  • 1 teaspoon Salt enhances the flavor
  • 1 teaspoon Black Pepper adds warmth and complements the fish
For the Roasted Pepper Sauce
  • 1 cup Roasted Red Peppers offers a smoky, sweet flavor
  • 1 clove Garlic adds depth to the sauce
  • 2 tablespoons Olive Oil use extra virgin for added richness
  • 1 optional Lemon for a refreshing zing
For Garnish
  • to taste Fresh Herbs like parsley or basil, for freshness

Equipment

  • Skillet
  • Blender

Method
 

Step-by-Step Instructions
  1. Heat a tablespoon of olive oil in a medium skillet over medium heat. Add roasted red peppers and minced garlic, sautéing for about 5–7 minutes until softened and fragrant. Transfer to a blender and blend until smooth. Season with salt and pepper, then set aside.
  2. Pat tilapia fillets dry with a paper towel. Season both sides liberally with salt and black pepper. Allow to sit for a few minutes.
  3. In the same skillet, add another tablespoon of olive oil and heat over medium-high. Add tilapia and cook for 3–4 minutes on one side, flipping for another 3–4 minutes until opaque and flaky. Do not overcook.
  4. Remove tilapia from skillet and place on plates. Drizzle roasted pepper sauce over the tilapia. Garnish with fresh herbs or a squeeze of lemon, and serve immediately.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 28gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gCholesterol: 70mgSodium: 500mgPotassium: 600mgFiber: 2gSugar: 5gVitamin A: 700IUVitamin C: 15mgCalcium: 40mgIron: 1mg

Notes

Ensure the skillet is hot enough before adding tilapia to create a beautiful sear without sticking. Watch the cooking time closely to avoid overcooking the fish.

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