Tilapia in Roasted Pepper Sauce

This Tilapia in Roasted Pepper Sauce is a simple, elegant dish that comes together in under 30 minutes. Tender tilapia fillets are gently simmered in a creamy, flavorful roasted red pepper sauce for a truly comforting seafood meal.

The gentle scent of simmering onions always takes me back to my mom Eva’s kitchen. This creamy, vibrant pepper sauce is just like her cooking, unfussy, made with love, and an absolute hug in a bowl. It’s a taste of home.

A Few Things You’ll Adore About This Dish

• Ready in a Heartbeat: This entire dish, from start to finish, is ready in about 30 minutes, making it perfect for a weeknight.
• That Unforgettable Sauce: The star of this dish is the creamy and savory roasted pepper sauce.
• The Perfect Fish for the Job: Tilapia is a mild, flaky fish that pairs beautifully with the bold sauce.
• A Simple One-Pan Wonder: The fish cooks directly in the sauce, making for a simple cooking process and easy cleanup.

Gathering Your Ingredients

For the Roasted Pepper Sauce:

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• 1 1/4 cups roasted red peppers, drained and chopped
• 1/2 cup low-sodium vegetable broth
• 1/2 cup plain Greek yogurt or coconut cream
• 1 teaspoon smoked paprika
• 1/2 teaspoon sweet paprika
• Pinch red pepper flakes (optional)
• 1 tablespoon lemon juice
• Salt and black pepper, to taste

For the Tilapia:

• 4 tilapia fillets (5-6 oz each), patted dry
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and black pepper, to taste
• Chopped parsley, for garnish

My Favorite Tools for This Recipe

My Trusty Immersion Blender

An immersion blender is my go-to for making this sauce silky smooth right in the skillet, which means less cleanup.

A Good, Roomy Skillet

A good, wide skillet gives the tilapia fillets plenty of room to cook evenly in the delicious pepper sauce.

Bringing It All Together, Step by Step

Warming Up the Skillet

Warm 1 tablespoon of olive oil in a skillet over medium heat. Add the onion and sauté for 3–4 minutes until it has softened. Stir in the garlic and cook for another 30 seconds until fragrant. My mom always said to wait for that sweet smell of garlic before moving on.

From Simple Ingredients to a Silky Sauce

Stir in the chopped roasted peppers and vegetable broth, letting it all simmer together for 3 minutes to let the flavors meld. Then, blend the mixture until it’s smooth. Using an immersion blender right in the pan is the easiest way to do this.

The Secret to That Creamy Finish

Return the sauce to the skillet over low heat. Whisk in the Greek yogurt or coconut cream, smoked and sweet paprika, red pepper flakes (if you like a little heat), lemon juice, salt, and pepper. Let it simmer gently for another 2 minutes. Don’t let it boil, as you want the sauce to stay creamy.

Getting the Fish Cozy in the Sauce

Gently season the tilapia fillets with garlic powder, paprika, salt, and pepper. Nestle the fish fillets into the simmering sauce in the skillet.

Letting Magic Happen Under the Lid

Cover the skillet and let it cook on medium-low heat for 5–7 minutes. I like to spoon a little of the sauce over the fish as it cooks. The tilapia is done when it flakes easily with a fork.

The Final Flourish

Give the sauce a final taste and adjust any seasonings if needed. Garnish with fresh chopped parsley and serve right away.

Just a Little Note on Nutrition

Please note that the nutritional information provided is an estimate and can vary based on the specific ingredients and quantities used.

Little Swaps for a Lighter Meal

• Boost the Veggies: Feel free to add a handful of fresh spinach to the sauce at the end of cooking for extra nutrients.
• Leaner Protein: While tilapia is a great choice, other white fish like cod or halibut would also be delicious in this roasted pepper sauce.
• Sodium Control: Use low-sodium vegetable broth and be mindful of adding extra salt to keep the sodium content in check.

Ideas for Serving It Up

This dish is wonderful served over a bed of fluffy quinoa or brown rice to soak up every last drop of the sauce. For a lighter meal, a side of steamed asparagus or a simple green salad with a lemon vinaigrette is a perfect pairing. And you can never go wrong with a piece of crusty bread for mopping up that incredible pepper sauce.

A Few Loving Reminders

• On Cooking the Fish: Tilapia cooks quickly, so keep a close eye on it. As soon as it flakes easily with a fork, it’s ready.
• On Keeping the Sauce Creamy: After adding the yogurt or coconut cream, keep the sauce at a gentle simmer. Boiling can cause it to separate.
• On the Roasted Peppers: Make sure to drain the roasted red peppers well to avoid a watery sauce.

How to Save Leftovers

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm on the stovetop over low heat until heated through. I would avoid using a microwave, as it can make the fish tough.

From My Kitchen to Yours

This is one of those simple seafood recipes that feels special without any of the fuss. It’s a meal that’s meant to be shared, filling the kitchen with warmth and good smells. I hope that when you make this Tilapia in Roasted Pepper Sauce, it brings as much comfort to your table as it does to mine and helps you create your own wonderful memories.

Your Questions, Answered

Can I still make this if my tilapia is frozen?

Yes, you can use frozen tilapia. Just make sure to thaw it completely and pat it very dry with paper towels before seasoning and cooking.

Can I prepare the pepper sauce in advance?

Absolutely! The sauce can be made up to 3 days in advance and stored in an airtight container in the refrigerator. Simply reheat it gently on the stove before adding the fish.

What if I don’t have an immersion blender?

If you don’t have an immersion blender, you can carefully transfer the sauce to a regular blender and blend until smooth. Be sure to allow the steam to escape while blending to prevent any pressure buildup. Then, return the sauce to the skillet.

Tilapia in Roasted Pepper Sauce

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• Author: Sarah
• Total Time: 30 minutes
• Yield: 4 servings 1x

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Description

This Tilapia in Roasted Pepper Sauce is a simple, elegant dish that comes together in under 30 minutes. Tender tilapia fillets are gently simmered in a creamy, flavorful roasted red pepper sauce for a truly comforting seafood meal.

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Ingredients

Scale 1x2x3x

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• 1 1/4 cups roasted red peppers, drained and chopped
• 1/2 cup low-sodium vegetable broth
• 1/2 cup plain Greek yogurt or coconut cream
• 1 teaspoon smoked paprika
• 1/2 teaspoon sweet paprika
• Pinch red pepper flakes (optional)
• 1 tablespoon lemon juice
• Salt and black pepper, to taste
• 4 tilapia fillets (5–6 oz each), patted dry
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and black pepper, to taste
• Chopped parsley, for garnish

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Instructions

1. Warm 1 tablespoon olive oil in a skillet over medium heat. Add the onion and sauté for 3–4 minutes until softened. Stir in garlic and cook 30 seconds until fragrant.
2. Add roasted peppers and vegetable broth, simmer 3 minutes. Blend until smooth using an immersion blender or regular blender.
3. Return sauce to skillet over low heat. Whisk in Greek yogurt or coconut cream, smoked paprika, sweet paprika, red pepper flakes, lemon juice, salt, and pepper. Simmer gently 2 minutes.
4. Season tilapia fillets with garlic powder, paprika, salt, and pepper. Nestle fillets into sauce in skillet.
5. Cover and cook on medium-low for 5–7 minutes until fish flakes easily with a fork.
6. Taste sauce, adjust seasoning, garnish with parsley, and serve immediately.

Notes

Tilapia cooks quickly, so watch closely. Drain roasted peppers well to avoid watery sauce. Keep sauce at a gentle simmer after adding yogurt or cream to prevent separation.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Seafood

Nutrition

• Serving Size: 1 fillet with sauce
• Calories: 310
• Sugar: 4g
• Sodium: 420mg
• Fat: 15g
• Saturated Fat: 4g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 2g
• Protein: 36g
• Cholesterol: 85mg

Keywords: tilapia, roasted pepper sauce, seafood, quick dinner, healthy fish recipe