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Tilapia in Roasted Pepper Sauce: A Flavorful Family Dinner

A flavorful family dinner featuring tilapia in a vibrant roasted pepper sauce. Quick, healthy, and gluten-free!
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tilapia
  • 4 fillets Tilapia Fresh or frozen, thawed
For the Sauce
  • 2 cups Roasted Red Peppers Jarred or homemade
  • 3 cloves Garlic Minced, fresh preferred
  • 2 tablespoons Olive Oil Extra virgin recommended
  • 2 tablespoons Lemon Juice Freshly squeezed
  • 1 cup Chicken Broth Low-sodium preferred
For Seasoning
  • Salt & Pepper To taste
For Garnish
  • Fresh Herbs (Basil/Parsley) Chopped, use what you prefer

Equipment

  • Oven
  • Blender
  • Baking Dish
  • Nonstick spray

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C). Grease your baking dish with nonstick spray.
  2. In a blender, combine roasted red peppers, minced garlic, olive oil, lemon juice, salt, and pepper. Blend until smooth.
  3. Pour half of the sauce into the greased baking dish. Lay the thawed tilapia fillets on top of the sauce.
  4. Drizzle the remaining sauce evenly over the tilapia fillets.
  5. Bake in the preheated oven for 20-25 minutes, or until the tilapia flakes easily with a fork.
  6. Garnish with freshly chopped herbs and serve alongside rice or steamed vegetables.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 300mgPotassium: 700mgFiber: 2gSugar: 3gVitamin A: 1500IUVitamin C: 30mgCalcium: 40mgIron: 1mg

Notes

Ensure tilapia is fully thawed for even cooking. Adjust seasoning based on personal preference. Store leftovers in an airtight container for up to three days.

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