Description
This Tilapia in Roasted Pepper Sauce recipe transforms simple ingredients into a restaurant-worthy meal that’s surprisingly easy to master, delivering maximum flavor with minimal effort.
Ingredients
Scale
- 1.5 pounds fresh tilapia fillets
- 4 tablespoons olive oil
- Salt to taste
- Black pepper to taste
- 1 teaspoon garlic powder
- 1 jar (12 oz) jarred roasted red peppers, drained
- 1 yellow onion, diced
- 4 garlic cloves, minced
- 1 can (14.5 oz) canned diced tomatoes
- 1 cup chicken broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/4 teaspoon red pepper flakes
- Fresh parsley, chopped
- Fresh basil leaves (optional garnish)
- Lemon wedges (optional garnish)
- Capers (optional garnish)
- Feta cheese crumbles (optional garnish)
Instructions
- Add drained roasted red peppers, diced onion, garlic, and diced tomatoes to a blender. Pulse until smooth but slightly textured.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Pour in the blended pepper mixture.
- Add oregano, basil, and a pinch of red pepper flakes. Season with salt and black pepper to taste.
- Stir in 1/4 cup chicken broth and bring to a gentle simmer. Cook for 10 minutes, stirring occasionally, until slightly thickened.
- Pat tilapia fillets dry with paper towels. Season both sides with salt, pepper, and garlic powder.
- Nestle the seasoned tilapia fillets into the simmering sauce and spoon some sauce over the fillets.
- Cover the skillet and reduce heat to medium-low. Cook for 5–7 minutes until the fish is opaque and flakes easily with a fork.
- Remove the skillet from heat. Let rest for 2 minutes. Sprinkle with chopped fresh parsley and optional garnishes. Serve immediately.
Notes
- For richer flavor, roast fresh bell peppers instead of using jarred.
- For baking, transfer sauce to a baking dish and arrange seasoned tilapia on top, covering with foil and baking at 375°F (190°C) for about 15–20 minutes.
- Make the roasted pepper sauce up to 2 days ahead for deeper flavors.
- Tilapia cooks quickly; avoid overcooking to prevent toughness.
- Pairs well with steamed rice, crusty bread, roasted vegetables, or a simple salad.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Skillet Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 285
- Sugar: 5g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 35g
- Cholesterol: 70mg
Keywords: tilapia recipe, roasted pepper sauce, quick dinner recipe, healthy mediterranean dish, gluten free dinner