Tilapia in Roasted Pepper Sauce: A Flavorful, Healthy Dish

Tilapia in Roasted Pepper Sauce is a light yet flavorful dish that brings together the delicate taste of tilapia with a rich and savory roasted pepper sauce. The natural sweetness of the roasted peppers combined with a hint of garlic, olive oil, and a touch of cream (optional) creates a harmonious sauce that perfectly complements the mild fish. Whether you’re looking for a quick weeknight dinner or a dish to impress guests, this recipe offers simplicity, health, and exquisite flavor.

This easy-to-make dish is not only delicious but also packed with nutrients. The tilapia provides lean protein, while the roasted pepper sauce offers a boost of vitamins and antioxidants. Paired with vegetables or served over a bed of rice or pasta, Tilapia in Roasted Pepper Sauce makes a well-rounded and satisfying meal.

For more tilapia recipes, explore Tilapia Recipes on Food Network and Healthy Tilapia Recipes on EatingWell.

Basic Recipe: Ingredients and Instructions

Tilapia in Roasted Pepper Sauce: A Flavorful, Healthy Fish Recipe

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• Author: Jennifer Mitchell
• Total Time: 30 minutes
• Yield: 4 servings
• Diet: Gluten Free

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Description

Tilapia in Roasted Pepper Sauce is a flavorful, light, and elegant dish that features delicate tilapia fillets topped with a rich, smoky roasted pepper sauce. The sauce, made from roasted red peppers, garlic, and a blend of spices, creates a vibrant and slightly tangy contrast to the tender fish. This dish is perfect for a healthy weeknight dinner or a special occasion meal that will impress your guests.

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Ingredients

For the Tilapia:

• Tilapia Fillets: 4 pieces (about 1.5 pounds)
• Olive Oil: 1 tablespoon (for searing)
• Salt: 1 teaspoon (or to taste)
• Black Pepper: 1/2 teaspoon (or to taste)
• Paprika: 1/2 teaspoon (optional, for seasoning the fish)

For the Roasted Pepper Sauce:

• Roasted Red Peppers (jarred or homemade): 2 cups (drained if jarred)
• Garlic (Minced): 3 cloves
• Olive Oil: 2 tablespoons
• Onion (Chopped): 1/2 medium onion
• Tomato Paste: 1 tablespoon
• Vegetable Broth or Chicken Broth: 1/2 cup
• Heavy Cream: 1/4 cup
• Lemon Juice: 1 tablespoon (freshly squeezed)
• Salt: 1/2 teaspoon (or to taste)
• Black Pepper: 1/4 teaspoon
• Red Pepper Flakes: 1/4 teaspoon (optional, for a little heat)
• Fresh Parsley (Chopped): 2 tablespoons (for garnish)

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Instructions

• Prepare the tilapia:
  Pat the tilapia fillets dry with paper towels. Season both sides of the fillets with salt, black pepper, and paprika (if using). This will help create a nice seasoning on the fish and enhance its flavor.

• Sear the tilapia:
  Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once the oil is hot, add the tilapia fillets. Cook the fish for about 3-4 minutes per side, or until golden and cooked through. The fish should easily flake with a fork. Once cooked, remove the fillets from the skillet and set them aside on a plate.

• Make the roasted pepper sauce:
  In the same skillet, add the 2 tablespoons of olive oil and heat over medium heat. Add the chopped onion and cook for 3-4 minutes, until softened and translucent. Add the minced garlic and cook for an additional 30 seconds until fragrant.

• Blend the roasted peppers:
  Add the roasted red peppers, tomato paste, vegetable broth, salt, black pepper, and red pepper flakes (if using) to the skillet. Stir to combine and let the mixture simmer for about 5 minutes. Then, use an immersion blender to blend the sauce directly in the skillet until smooth. Alternatively, you can transfer the mixture to a blender or food processor and blend until smooth.

• Add cream and adjust seasoning:
  Once the sauce is smooth, lower the heat to medium-low and stir in the heavy cream and lemon juice. Let the sauce simmer for another 3-4 minutes, until it thickens slightly. Taste the sauce and adjust the seasoning with more salt, pepper, or lemon juice as needed.

• Serve the tilapia:
  Return the cooked tilapia fillets to the skillet with the sauce, spooning the sauce over the fish. Let the fish simmer in the sauce for another 2-3 minutes to absorb the flavors. Garnish with fresh chopped parsley.

• Serve and enjoy:
  Serve the tilapia fillets with roasted vegetables, rice, or a fresh salad. Spoon extra roasted pepper sauce over the fish for a more indulgent serving.

Notes

• Roasted Peppers: You can use jarred roasted red peppers or roast your own by charring red peppers under the broiler or on a grill until the skin blisters and blackens. Peel and remove the seeds before using.
• Serving Options: This dish pairs well with rice, quinoa, or pasta for a hearty meal. You can also serve it with steamed vegetables like broccoli or asparagus.
• Non-Dairy Version: To make this dish dairy-free, substitute the heavy cream with coconut cream or a plant-based cream alternative.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Method: Pan-seared, Simmered
• Cuisine: Mediterranean, American

Nutrition

• Serving Size: 1 tilapia fillet with sauce
• Calories: 280
• Sugar: 6g
• Sodium: 480mg
• Fat: 14g
• Saturated Fat: 2g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Protein: 28g
• Cholesterol: 70mg

Keywords: Tilapia in Roasted Pepper Sauce Recipe

Instructions:

1. Prepare the Tilapia: Season the tilapia fillets with salt and pepper on both sides. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat.
2. Cook the Tilapia: Add the tilapia fillets to the skillet and cook for 2-3 minutes per side, or until golden brown and cooked through. The fish should flake easily with a fork. Remove the tilapia from the skillet and set aside.
3. Make the Roasted Pepper Sauce: In the same skillet, add 1 tablespoon of olive oil and sauté the onion over medium heat for about 4 minutes, or until softened. Add the minced garlic and cook for another 30 seconds until fragrant.
4. Add the Roasted Bell Pepper: Add the roasted red bell pepper (you can use store-bought roasted peppers or roast your own) to the skillet, stirring to combine with the onion and garlic. Cook for another 2 minutes.
5. Simmer the Sauce: Pour in the chicken broth, and bring the mixture to a simmer. Let it cook for about 5 minutes to allow the flavors to meld together. If you prefer a creamier sauce, add heavy cream and simmer for an additional 2-3 minutes until the sauce has thickened slightly.
6. Blend the Sauce (Optional): For a smooth sauce, use an immersion blender or regular blender to puree the roasted pepper mixture until smooth. If you prefer a chunkier texture, you can skip this step.
7. Combine the Fish and Sauce: Return the cooked tilapia fillets to the skillet, spooning some of the sauce over the fish. Let the fish simmer in the sauce for an additional 2 minutes to soak up the flavors.
8. Serve: Garnish the dish with fresh basil or parsley, if desired. Serve the Tilapia in Roasted Pepper Sauce with a side of roasted vegetables, rice, or pasta for a complete meal.

Advanced Techniques for Tilapia in Roasted Pepper Sauce

1. Roasting Your Own Peppers:

While store-bought roasted peppers work fine, roasting your own peppers can add a richer, smokier flavor to the sauce. To do this, place fresh red bell peppers on a baking sheet and broil them in the oven for about 10 minutes, turning them occasionally until the skin is charred. Then, cover the peppers in a towel to steam for a few minutes, making the skin easier to peel off.

2. Make the Sauce Spicier:

For a spicier kick, you can add jalapeños or chili flakes to the roasted pepper sauce. Add these during the sautéing process with the onion and garlic to infuse the sauce with heat.

3. Experiment with Fresh Herbs:

While basil and parsley make great garnishes, adding fresh herbs like thyme or oregano to the sauce as it simmers can enhance the flavors. Stir in about 1 teaspoon of fresh herbs at the end of cooking for added fragrance and taste.

4. Use Coconut Milk for a Dairy-Free Option:

If you’re looking for a dairy-free version, swap out the heavy cream for coconut milk or almond milk. Coconut milk pairs beautifully with roasted peppers, adding a subtle sweetness to the sauce while maintaining a creamy consistency.

5. Add White Wine:

To add more complexity to the sauce, consider deglazing the pan with a splash of white wine after sautéing the onions and garlic. Let the wine reduce slightly before adding the broth and roasted peppers for a more sophisticated flavor profile.

See more advanced recipes, at Mobolux.

Storage, Shelf Life, and Maintenance Tips

How to Store:

Leftover Tilapia in Roasted Pepper Sauce can be stored in an airtight container in the refrigerator for up to 2-3 days. The fish may lose some of its crispiness, but the sauce will keep its flavor.

Freezing Tips:

While it’s not ideal to freeze the fish itself, you can freeze the roasted pepper sauce in a separate container. The sauce will stay fresh in the freezer for up to 1 month. To reheat, simply defrost in the refrigerator overnight and heat gently on the stove.

How to Reheat:

To reheat, gently warm the fish and sauce in a skillet over medium heat, adding a little water or broth to loosen the sauce if necessary. Avoid using the microwave, as it can cause the fish to become tough.

Dietary Adaptations and Substitutions

Gluten-Free:

This recipe is naturally gluten-free. Be sure to check your chicken broth and any other store-bought ingredients for hidden gluten if you need to follow a strict gluten-free diet.

Low-Carb/Keto-Friendly:

For a low-carb or keto option, pair this dish with zucchini noodles or cauliflower rice instead of regular rice or pasta. You can also add more non-starchy vegetables like spinach or broccoli to the dish for extra fiber.

Dairy-Free:

If you want to make this recipe dairy-free, simply skip the heavy cream and use coconut milk or almond milk instead. The roasted pepper sauce will still have a rich, satisfying texture.

Paleo:

For a paleo version, use coconut cream instead of heavy cream, and avoid any processed ingredients. Opt for fresh, whole foods in the sauce, and pair the fish with a side of roasted vegetables.

FAQs About The Recipe

1. Can I use another type of fish?

Yes! While tilapia is a mild fish that works well with this sauce, you can use other white fish like cod, flounder, or sole. Just be sure to adjust cooking times for different fish.

2. Can I make this recipe without cream?

Yes! If you prefer a lighter sauce, you can skip the cream entirely or substitute it with chicken broth for a thinner, broth-based sauce. You can also use coconut milk for a richer, dairy-free option.

3. Can I make the roasted pepper sauce in advance?

Yes! You can prepare the roasted pepper sauce ahead of time and store it in the refrigerator for up to 3 days. Reheat the sauce gently and add the cooked tilapia just before serving.

4. Can I bake the tilapia instead of frying it?

Yes! You can bake the tilapia at 375°F (190°C) for about 10-12 minutes or until the fish is cooked through. Baking will give the fish a slightly different texture but will still work well with the roasted pepper sauce.

5. What can I serve with Tilapia in Roasted Pepper Sauce?

This dish pairs well with a variety of sides, including rice, pasta, quinoa, or roasted vegetables. You can also serve it over a bed of zucchini noodles or cauliflower rice for a low-carb option.

Conclusion & Final Thoughts

Tilapia in Roasted Pepper Sauce is a flavorful, easy-to-make dish that’s perfect for any occasion. The combination of delicate tilapia fillets with the rich, savory roasted pepper sauce creates a delightful balance of textures and flavors. Whether you’re looking for a healthy dinner option or something to impress guests, this recipe is a guaranteed winner. Enjoy it with your favorite sides for a well-rounded and delicious meal.