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Tilapia in Roasted Pepper Sauce

Savory Tilapia in Roasted Pepper Sauce for Easy Weeknight Dinners

Discover the delightful balance of flaky tilapia in roasted pepper sauce, perfect for quick weeknight dinners.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Fish
  • 4 fillets Tilapia or cod/haddock as substitutes
For the Sauce
  • 2 large Red Bell Peppers or yellow/green for a twist
  • 2 tablespoons Olive Oil or avocado oil
  • 2 cloves Garlic fresh preferred
  • to taste Salt adjust to preference
  • to taste Pepper adjust to preference
  • 2 tablespoons Lemon Juice or lime juice for a twist
Optional Enhancements
  • 1 teaspoon Red Pepper Flakes for heat
  • 1/4 cup Fresh Herbs basil or parsley

Equipment

  • Oven
  • Skillet
  • Blender
  • Baking sheet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) to achieve a charred exterior on the peppers.
  2. Slice red bell peppers into strips and toss with olive oil, salt, and pepper. Arrange them on a baking sheet and roast for about 20 minutes until tender and charred.
  3. Remove roasted peppers and let cool. Blend them with garlic and lemon juice until smooth.
  4. In a skillet, heat olive oil over medium heat. Season tilapia with salt and pepper, then cook for 3-4 minutes on each side until golden and flaky.
  5. Pour the roasted pepper sauce over the cooked tilapia, simmer for 1-2 minutes, then serve artfully.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 8gProtein: 32gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 60mgSodium: 300mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 1500IUVitamin C: 80mgCalcium: 30mgIron: 1mg

Notes

For the best results, sear tilapia before adding sauce for moisture retention. Sauce can be prepared a day ahead for enhanced flavor.

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