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–+ servings
Tilapia in Roasted Pepper Sauce

Delicious Tilapia in Roasted Pepper Sauce for Quick Dinners

This Tilapia in Roasted Pepper Sauce is a quick, family-friendly dish featuring flaky fish in a rich, smoky sauce, perfect for a Mediterranean-inspired dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tilapia
  • 4 fillets Tilapia Substitute with cod or haddock if preferred.
For the Roasted Pepper Sauce
  • 2 cups Red Bell Peppers Use yellow or orange peppers for a sweeter flavor.
  • 2 tablespoons Olive Oil Can substitute with avocado oil for a different flavor profile.
  • 2 cloves Garlic Using roasted garlic will add a deeper taste.
  • 2 tablespoons Lemon Juice Can replace with lime juice for a citrus twist.
  • to taste Salt Adjust to taste based on dietary preferences.
  • to taste Pepper Adjust to taste based on dietary preferences.

Equipment

  • Oven
  • blender
  • skillet
  • baking sheet
  • Parchment Paper

Method
 

Step‑by‑Step Instructions for Tilapia in Roasted Pepper Sauce
  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Slice the red bell peppers into quarters and toss with olive oil, salt, and pepper. Spread on the baking sheet and roast for about 20 minutes.
  3. Allow roasted peppers to cool slightly, then blend with 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.
  5. Pour the roasted pepper sauce over the cooked tilapia and let simmer for an additional 1-2 minutes before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 1500IUVitamin C: 100mgCalcium: 50mgIron: 1mg

Notes

Use fresh ingredients for the best flavor and texture. Adjust seasoning as you go and blend sauce until smooth for the best results.

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