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–+ servings
Tilapia in Roasted Pepper Sauce

Vibrant Tilapia in Roasted Pepper Sauce for a Healthy Dinner

Experience the perfect fusion of fresh seafood and vibrant flavors with this Tilapia in Roasted Pepper Sauce.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia Fresh or thawed frozen fillets work best.
For the Sauce
  • 2 cups Roasted Red Peppers Jarred or homemade options for more flavor.
  • 4 cloves Garlic Fresh garlic elevates the dish.
  • 2 tablespoons Olive Oil Extra virgin enhances taste.
  • 2 tablespoons Lemon Juice Fresh is always best.
  • 1 cup Chicken Broth Low-sodium helps control saltiness.
For Garnishing
  • 1/4 cup Fresh Herbs Choose Basil or Parsley based on availability.
  • to taste Salt Essential seasoning.
  • to taste Pepper Essential seasoning.

Equipment

  • Baking Dish
  • Blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and grease a medium-sized baking dish with olive oil.
  2. In a blender, combine roasted red peppers, fresh garlic, olive oil, lemon juice, salt, and pepper. Blend until smooth.
  3. Pour half of the sauce into the baking dish, place tilapia fillets on top, and drizzle remaining sauce over the fillets.
  4. Bake for 20–25 minutes or until the fish flakes easily with a fork.
  5. Garnish with freshly chopped herbs and serve alongside rice or vegetables.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 15gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 60mgSodium: 500mgPotassium: 700mgFiber: 3gSugar: 2gVitamin A: 2500IUVitamin C: 30mgCalcium: 40mgIron: 1.5mg

Notes

Searing tilapia before baking enhances flavor. Store leftovers in an airtight container for up to 3 days.

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