Description
A flavorful dish of tilapia fillets served in a roasted pepper sauce, enhanced with garlic, onions, and fresh herbs.
Ingredients
Scale
- 4 tilapia fillets (about 1 pound)
- 2 large red bell peppers
- 3 cloves garlic, minced
- 1 medium yellow onion, diced
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh basil or parsley, chopped
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
- Preheat oven to 450°F (230°C). Halve the red bell peppers and remove seeds. Place cut-side down on a parchment-lined baking sheet.
- Roast peppers for about 20 minutes until charred.
- While roasting, heat olive oil in a skillet over medium heat. Sauté diced onions until translucent (about 5 minutes), then add minced garlic until fragrant.
- Add tilapia fillets to the skillet, seasoning with salt and pepper.
- Remove roasted peppers from the oven, let cool slightly, then blend with sautéed onions and garlic until smooth.
- Pour the roasted pepper sauce over tilapia in the skillet. Simmer for about 10 minutes until fish flakes easily with a fork.
- Finish by squeezing fresh lemon juice over the dish and adding chopped herbs before serving.
Notes
- Make sure to let the roasted peppers cool slightly before blending.
- Fresh herbs add a wonderful flavor boost; consider using both basil and parsley for added depth.
- Adjust seasoning to taste before serving.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Roasting and sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 3g
- Sodium: 120mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 70mg
Keywords: Tilapia, Roasted Pepper Sauce, Fish Recipe, Mediterranean Cuisine