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Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce that Will Wow Your Dinner Guests

This Tilapia in Roasted Pepper Sauce is a delightful, healthy seafood dish that combines tender tilapia with a smoky, flavorful sauce.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Seafood
Calories: 230
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia Fresh or frozen; ensure fillets are thawed for even cooking.
For the Sauce
  • 2 cups Roasted Red Peppers Adds sweetness and depth to the sauce; can be jarred or homemade.
  • 3 cloves Garlic Essential for enhancing the flavor profile of the sauce; fresh garlic offers the best results.
  • 2 tablespoons Olive Oil Extra virgin provides richness for sautéing; melds the flavors beautifully.
  • 2 tablespoons Lemon Juice Balances the richness of the sauce and brightens overall flavor.
  • 1 cup Chicken Broth Low-sodium broth prevents overwhelming saltiness; homemade is ideal.
  • 1 teaspoon Salt Essential for seasoning; adjust to your taste preference.
  • 1 teaspoon Pepper Essential for seasoning; adjust to your taste preference.
For Garnish
  • ¼ cup Fresh Herbs (Basil or Parsley) Adds a fresh note to finish the dish; use whichever you prefer or have on hand.

Equipment

  • Oven
  • Blender
  • Baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and lightly grease a baking dish with nonstick spray.
  2. In a blender, combine the roasted red peppers, garlic, olive oil, lemon juice, salt, and pepper. Blend until smooth.
  3. Pour half of the sauce into the prepared baking dish. Place the thawed tilapia fillets on top.
  4. Pour the remaining sauce over the tilapia fillets, ensuring they are completely covered.
  5. Bake for 20-25 minutes until the fish flakes easily with a fork and turns opaque.
  6. Garnish with freshly chopped basil or parsley and serve with rice or steamed vegetables.

Nutrition

Serving: 1filletCalories: 230kcalCarbohydrates: 8gProtein: 31gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 75mgSodium: 600mgPotassium: 700mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 1.5mg

Notes

For best results, thaw the tilapia completely and consider searing it before baking for added flavor.

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