Description
An easy and elegant dish featuring pan-seared tilapia topped with a smoky roasted red pepper sauce, perfect for weeknight dinners or small gatherings.
Ingredients
Scale
- 4 tilapia fillets (about 6 oz / 170 g each)
- 2 large red bell peppers (about 300 g total)
- 3 garlic cloves, peeled
- 2 tbsp extra-virgin olive oil (plus a little more for the skillet)
- 2 tbsp lemon juice, freshly squeezed
- Salt and freshly ground black pepper, to taste
- Optional: 1/4 tsp smoked paprika or a pinch of crushed red pepper for heat
- Optional: 1–2 tbsp crème fraîche or plain Greek yogurt (for a creamy sauce)
- Optional: 1 tbsp chopped fresh basil or parsley (for garnish)
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment or foil.
- Slice the red bell peppers into large strips, remove seeds and membranes. Toss them with 1 tbsp olive oil, a pinch of salt and pepper, and spread in a single layer on the baking sheet.
- Roast the peppers for about 20 minutes, turning once until softened and charred.
- Transfer the roasted peppers to a blender or food processor. Add garlic cloves and lemon juice, then blend until smooth. Stream in the remaining olive oil and season with salt and pepper.
- Lightly oil a skillet and heat over medium. Pat tilapia fillets dry and season with salt and pepper.
- Place fillets in the skillet and cook for 3–4 minutes on the first side, then flip and cook for another 3–4 minutes until fish flakes easily and reaches an internal temperature of 145°F (63°C).
- Pour the roasted pepper sauce over the cooked fillets and let simmer for about 1 minute.
- Remove from heat and let sit for a minute. Serve each fillet with extra sauce on top, garnished with chopped parsley or basil, if desired.
Notes
Tilapia cooks quickly; avoid overcooking. The roasted pepper sauce can be made ahead and refrigerated for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking, Pan-Seering
- Cuisine: American
Nutrition
- Serving Size: 1 fillet
- Calories: 310
- Sugar: 4g
- Sodium: 200mg
- Fat: 11g
- Saturated Fat: 1.6g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1.8g
- Protein: 45g
- Cholesterol: 30mg