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–+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Quick Mediterranean Treat

Tilapia in Roasted Pepper Sauce is a quick and flavorful Mediterranean dish that transforms simple ingredients into a gourmet meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia Substitution: Cod or haddock can be used for a different flavor.
For the Roasted Pepper Sauce
  • 2 large Red Bell Peppers Substitution: Yellow or green peppers for a different taste profile.
  • 2 tablespoons Olive Oil Substitution: Avocado oil offers a nutty flavor with a high smoke point.
  • 3 cloves Garlic Fresh preferred; garlic powder can be used in a pinch.
  • 2 tablespoons Lemon Juice Substitution: Lime juice or orange juice for a citrus twist.
  • 1 teaspoon Red Pepper Flakes Adjust quantity based on spice preference.
  • 1/4 cup Fresh Herbs Basil or parsley can enhance flavor and add visual appeal.
For Seasoning
  • to taste Salt
  • to taste Pepper

Equipment

  • Oven
  • baking sheet
  • Blender
  • Skillet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C). Gather your ingredients, including red bell peppers, olive oil, and garlic.
  2. Slice the red bell peppers into strips. Toss with olive oil, salt, and pepper until well-coated. Spread evenly on a baking sheet and roast for about 20 minutes.
  3. Once the peppers are roasted, let them cool slightly. Blend the peppers with minced garlic and lemon juice until smooth.
  4. Heat olive oil in a skillet over medium heat. Season tilapia fillets with salt and pepper. Cook for 3-4 minutes on each side until golden.
  5. Pour the roasted pepper sauce over the tilapia. Let it simmer for 1-2 minutes before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 12gProtein: 28gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 300mgPotassium: 700mgFiber: 3gSugar: 4gVitamin A: 15IUVitamin C: 100mgCalcium: 4mgIron: 5mg

Notes

This dish is perfect for meal prep and can be paired with Salsa Verde Pepper for a complete feast.

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