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Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Quick, Flavorful Delight

Enjoy a delightful Tilapia in Roasted Pepper Sauce, a quick and healthy Mediterranean dish that’s easy to prepare and perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia Main protein source; substitute with any white fish like cod or haddock.
For the Sauce
  • 2 pieces Red Bell Peppers The base of the sauce; can use jarred roasted red peppers for convenience.
  • 2 tablespoons Olive Oil Used for sautéing; can replace with avocado oil for a different flavor.
  • 2 teaspoons Minced Garlic Adds aroma and flavor; garlic powder can be used as a substitute.
  • 1 teaspoon Smoked Paprika Enhances the sauce with depth; regular paprika can be used if smoked is unavailable.
  • to taste Salt For seasoning to taste.
  • to taste Pepper For seasoning to taste.

Equipment

  • Oven
  • skillet
  • blender
  • Baking sheet
  • Parchment paper

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 400°F (200°C).
  2. Halve the red bell peppers and remove the seeds. Place cut-side down on a baking sheet lined with parchment paper.
  3. Roast the peppers for approximately 20 minutes until blistered and charred. Wrap in foil for 5-10 minutes.
  4. Heat 2 tablespoons of olive oil in a skillet over medium heat. Sauté 2 teaspoons of minced garlic for 1 minute until fragrant.
  5. Peel the cooled peppers and blend with sautéed garlic, 1 teaspoon smoked paprika, salt, and pepper until smooth.
  6. In the same skillet, cook the tilapia fillets for 3-4 minutes on each side until opaque and flaky.
  7. Pour the roasted pepper sauce over the tilapia and simmer for 2-3 minutes to meld flavors.
  8. Serve the tilapia garnished with chopped parsley, alongside quinoa or salad.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 10gProtein: 30gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 400mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 2000IUVitamin C: 100mgCalcium: 50mgIron: 1mg

Notes

For a spicier sauce, add crushed red pepper flakes. Store leftover sauce in an airtight container for up to 2-3 days.

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