I love making Tilapia in Roasted Pepper Sauce. I make it when I want a bright, fast dinner that still feels special.
Gathering Your Ingredients
- 4 tilapia fillets (about 1 lb)
- 1 cup roasted red peppers (jarred or homemade)
- 3 cloves garlic, minced
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1/4 cup low-sodium chicken broth
- Salt and pepper to taste
- Fresh basil or parsley for garnish
The Tools That Help
I reach for a blender or food processor, a baking dish, a spatula, and an oven. If you want sauce ideas to serve with fish or veggies, I often test sauces and find good tips in my notes on aioli sauce ideas.
The Step-by-Step Process
- Preheat your oven to 400°F (200°C).
- Grease a baking dish with nonstick spray.
- Blend roasted red peppers, garlic, olive oil, lemon juice, salt, and pepper until smooth.
- Pour half of the sauce into the baking dish and place the tilapia fillets on top.
- Coat the fillets with the remaining sauce.
- Bake for 20-25 minutes until fish flakes easily with a fork.
- Garnish with fresh basil or parsley before serving.
Lighter, Healthier Touches
I use low-sodium broth and extra lemon for more flavor with less salt. You can swap half the oil for plain yogurt in the sauce for a creamier, lighter touch. Broil for a minute at the end for a little char without extra fat.
Perfect Pairings
I like to serve this with quick couscous, steamed green beans, or a crisp salad. For a simple dessert that kids love, try my favorite cookie idea, the chocolate peppermint cookie cups as a fun finish.
Common Stumbles to Avoid
Do not overcook the tilapia. Check at 18 minutes if your fillets are thin. Also, taste the sauce before you blend and adjust lemon or salt. If the jarred peppers are very salty, rinse them lightly.
Storing Your Creation
Cool the fish and sauce, then store in an airtight container in the fridge for up to 3 days. Reheat gently in a low oven or microwave in short bursts to keep the fish moist.
A Final Warm Word
I keep this recipe in my weeknight rotation because it is fast, bright, and forgiving. Cook it with confidence, and make it your own with herbs you love.
Answering Your Questions
How long does Tilapia in Roasted Pepper Sauce take to bake?
It bakes 20-25 minutes at 400°F (200°C). Check at 18 minutes if the fillets are thin. The fish is done when it flakes easily with a fork.
Can I use other fish in Tilapia in Roasted Pepper Sauce?
Yes. Cod, haddock, or halibut work well. Adjust the bake time for thicker or thinner fillets so they do not dry out.
Is Tilapia in Roasted Pepper Sauce freezer safe?
You can freeze it, but the texture may change. Freeze in a tight container for up to 2 months. Thaw in the fridge and reheat gently.
Print
Tilapia in Roasted Pepper Sauce
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Pescatarian
Description
A bright and fast dinner featuring tilapia fillets baked in a flavorful roasted pepper sauce.
Ingredients
- 4 tilapia fillets (about 1 lb)
- 1 cup roasted red peppers (jarred or homemade)
- 3 cloves garlic, minced
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1/4 cup low-sodium chicken broth
- Salt and pepper to taste
- Fresh basil or parsley for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- Grease a baking dish with nonstick spray.
- Blend roasted red peppers, garlic, olive oil, lemon juice, salt, and pepper until smooth.
- Pour half of the sauce into the baking dish and place the tilapia fillets on top.
- Coat the fillets with the remaining sauce.
- Bake for 20-25 minutes until fish flakes easily with a fork.
- Garnish with fresh basil or parsley before serving.
Notes
Do not overcook the tilapia. Check at 18 minutes if your fillets are thin. You can use other fish like cod, haddock, or halibut, adjusting the bake time accordingly.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet
- Calories: 320
- Sugar: 4g
- Sodium: 300mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 60mg
Keywords: tilapia, roasted pepper sauce, quick dinner, healthy fish recipe, baked fish