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Tilapia in Roasted Pepper Sauce

Savor Tilapia in Roasted Pepper Sauce for a Healthy Dinner

Experience the delightful flavors of Tilapia in Roasted Pepper Sauce, a healthy dish that’s quick and easy to prepare.
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Prep Time 10 minutes
Cook Time 25 minutes
Cooling Time 5 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tilapia
  • 4 fillets Tilapia Fillets Tender and flaky; ensure fillets are fresh or thoroughly thawed for even cooking.
For the Sauce
  • 2 cups Roasted Red Peppers Provide a smoky depth; opt for jarred for convenience or homemade for freshness.
  • 2 cloves Garlic Boosts flavor; always use fresh cloves for optimal taste.
  • 2 tablespoons Olive Oil Adds richness; extra virgin is recommended for its robust flavor.
  • 2 tablespoons Lemon Juice Brightens the dish; fresh-squeezed juice enhances all the flavors beautifully.
  • 1 cup Chicken Broth Use low-sodium for a balanced taste; homemade broth offers the best flavor.
  • 1 teaspoon Salt Essential seasoning to elevate taste; adjust to preference.
  • 1 teaspoon Pepper Essential seasoning to elevate taste; adjust to preference.
For Garnishing
  • 1/4 cup Fresh Herbs (Basil or Parsley) Introduces a burst of freshness; choose your favorite to elevate the dish.

Equipment

  • Blender
  • Baking dish
  • Oven

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and lightly grease a baking dish.
  2. In a blender, combine the roasted red peppers, fresh garlic, olive oil, lemon juice, salt, and pepper. Blend until smooth.
  3. Pour half of the sauce into the prepared baking dish. Place the tilapia on top and drizzle the remaining sauce over the fillets.
  4. Bake for 20 to 25 minutes until the fish flakes easily with a fork.
  5. Allow it to cool slightly, then garnish with freshly chopped herbs before serving.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 10gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 2gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 1mg

Notes

This dish pairs beautifully with steamed rice or sautéed vegetables. Perfect for a quick weeknight dinner.

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