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.
Ingredients
Scale
- 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
Instructions
- 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.
- Add roasted peppers and vegetable broth, simmer 3 minutes. Blend until smooth using an immersion blender or regular blender.
- 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.
- Season tilapia fillets with garlic powder, paprika, salt, and pepper. Nestle fillets into sauce in skillet.
- Cover and cook on medium-low for 5–7 minutes until fish flakes easily with a fork.
- 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