Description
Elevate your weeknight dinner with this vibrant, healthy, and incredibly flavorful meal. Tender tilapia fillets are seared to perfection and bathed in a velvety, smoky roasted red bell pepper sauce. Ready in under 30 minutes, this dish offers a gourmet experience that is perfect for busy schedules. It is a nutritious, balanced, and stress-free option that brings fresh, restaurant-quality taste right to your home kitchen. Enjoy this light yet satisfying meal served over grains or with steamed vegetables.
Ingredients
4 Tilapia fillets (approx. 5oz each)
2 large red bell peppers, roasted and peeled
1 tablespoon olive oil
1/2 yellow onion, finely diced
2 cloves garlic, minced
1/2 cup vegetable broth
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
Salt and black pepper to taste
Fresh parsley for garnish
Instructions
Place the roasted peppers into a blender with the vegetable broth, smoked paprika, and oregano and pulse until smooth.
Pat the tilapia fillets dry with a paper towel and season lightly with salt and pepper.
Heat olive oil in a skillet over medium-high heat.
Add the fish and cook for 3-4 minutes per side until opaque and golden, then remove from the pan.
In the same pan, add the diced onion and sauté for 3 minutes until translucent.
Add the minced garlic and sauté for 1 minute until fragrant.
Pour the blended pepper sauce into the skillet and bring to a gentle simmer for 3 minutes until glossy.
Return the fish to the pan, spooning the sauce over the top, and cook for 1 additional minute to reheat.
Notes
Keep leftovers in an airtight container in the fridge for up to 2 days.
Reheat gently in a skillet with a splash of broth to keep the sauce silky.
If you do not have tilapia, you can substitute with any firm, mild white fish like cod or snapper.
- Prep Time: 10
- Cook Time: 15
- Category: Recipes
- Method: Stovetop
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 4g
- Sodium: 350mg
- Fat: 6g
- Saturated Fat: 1g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 32g
- Cholesterol: 75mg