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Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Quick Mediterranean Winner

This Tilapia in Roasted Pepper Sauce is a flavorful dish that brings the taste of the Mediterranean to your table in under 30 minutes.
Prep Time 10 minutes
Cook Time 20 minutes
Steaming Time 10 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Fish
  • 4 fillets Tilapia Light and flaky; can substitute with cod or haddock
  • 2 tablespoons Olive Oil High-quality oil for sautéing
For the Sauce
  • 2 cups Roasted Red Peppers Convenient jarred versions can be used
  • 2 cloves Garlic Consider using roasted garlic for milder flavor
  • 1 tablespoon Lemon Juice Fresh enhances brightness
  • to taste Salt
  • to taste Pepper
For Garnish
  • 1/4 cup Fresh Parsley or Basil, finely chopped

Equipment

  • baking sheet
  • Blender
  • Non-stick skillet
  • measuring spoons
  • knife
  • cutting board

Method
 

Cooking Steps
  1. Preheat your oven to 450°F (230°C). Place the roasted red peppers on a baking sheet and roast them for 20-25 minutes, turning occasionally, until they are charred and blistered.
  2. Once done, transfer the peppers to a bowl, cover with a lid or plastic wrap, and let them steam for about 10 minutes.
  3. While the peppers cool, carefully peel the skins off the roasted peppers and remove the seeds. In a blender, combine the peeled peppers, garlic, and lemon juice. Blend until smooth.
  4. Heat olive oil in a non-stick skillet over medium-high heat. Pat dry the tilapia fillets, season with salt and pepper, and sauté for 3-4 minutes on each side.
  5. Once the tilapia is cooked through, pour the roasted pepper sauce over the fillets in the skillet, reduce heat to low and simmer for 2-3 minutes.
  6. Remove from heat and plate the tilapia. Garnish with fresh parsley or basil and lemon zest.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gCholesterol: 60mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 1000IUVitamin C: 80mgCalcium: 50mgIron: 2mg

Notes

For best results, use fresh ingredients. Store leftovers in an airtight container in the fridge for up to 2 days, or freeze the sauce separately for up to 1 month.

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