Ingredients
- 4 tilapia fillets (around 6 oz each)
- 2 large red bell peppers
- 3 garlic cloves
- 2 tablespoons olive oil
- 2 tablespoons freshly squeezed lemon juice
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Slice the red bell peppers and toss with olive oil, salt, and pepper; spread on a baking sheet.
- Roast the peppers for about 20 minutes until soft and slightly charred around the edges.
- Let the roasted peppers cool until safe to handle.
- Place roasted peppers, garlic cloves, and lemon juice in a blender or food processor; blend until smooth.
- Heat a skillet over medium heat and add a little olive oil.
- Place tilapia fillets in the hot skillet and cook 3–4 minutes per side until golden and flaky.
- Pour the roasted pepper sauce over the cooked fillets and simmer for about 1 minute to coat and meld flavors.
Notes
For extra smoky flavor, after roasting, broil the peppers 2–4 minutes for darker char spots but watch closely to prevent burning., To easily peel peppers, place in a covered bowl or paper bag for 5–10 minutes to steam the skins., Jarred roasted red peppers can be used as a shortcut; drain and rinse them before using and adjust seasoning accordingly., Add a splash of warm water, broth, or saved pan juices to adjust sauce texture if needed., Stir in Greek yogurt or crème fraîche for a creamier sauce before serving., Roast or sauté garlic before blending if raw garlic flavor is too sharp., Season salt twice—once when roasting peppers and once after blending., Pat fish dry and ensure skillet is hot with oil before cooking to prevent sticking., Do not overcook tilapia; it should be opaque and flaky, about 3–4 minutes per side., Reheat sauce gently over low heat adding liquid if needed; avoid microwaving to prevent drying fish., Freeze sauce in portioned containers or ice cube trays for up to one month.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 tilapia fillet with sauce
- Calories: Approximately 250 calories per serving
- Fat: Approximately 10 grams per serving
- Carbohydrates: Approximately 5 grams per serving
- Protein: Approximately 30 grams per serving