Quick Tilapia in Roasted Pepper Sauce is a flavorful and healthy dish that features tender tilapia fillets cooked in a vibrant roasted pepper sauce. This easy recipe is perfect for a weeknight dinner and can be served with rice, pasta, or vegetables.
Ingredients
- 4 tilapia fillets (about 6 oz each)
- 2 tablespoons olive oil
- 1 red bell pepper (roasted and diced)
- 1 yellow bell pepper (roasted and diced)
- 2 cloves garlic (minced)
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup vegetable broth (or chicken broth)
- Fresh parsley (for garnish, optional)
- Lemon wedges (for serving, optional)
Timing
Making Quick Tilapia in Roasted Pepper Sauce takes about 10 minutes for preparation and 15 minutes for cooking.
Instructions
Step 1: Prepare the Sauce
- Heat Oil: In a large skillet, heat the olive oil over medium heat.
- Add Garlic: Add the minced garlic and sauté for about 1 minute until fragrant.
- Add Peppers and Spices: Stir in the diced roasted red and yellow bell peppers, smoked paprika, salt, and black pepper. Cook for another 2-3 minutes.
Step 2: Cook the Tilapia
- Add Broth: Pour in the vegetable broth and bring to a simmer.
- Add Tilapia: Carefully place the tilapia fillets into the skillet. Spoon some of the sauce over the top of the fillets.
- Cook: Cover and cook for about 5-7 minutes, or until the tilapia is cooked through and flakes easily with a fork.
Step 3: Serve
- Garnish: Remove from heat and garnish with fresh parsley if desired.
- Enjoy: Serve the tilapia with the roasted pepper sauce spooned over the top, alongside lemon wedges for squeezing.
Nutritional Information
Here’s a quick overview of the nutritional content of Quick Tilapia in Roasted Pepper Sauce (per serving, based on 4 servings):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 220 |
| Protein | 30g |
| Fat | 10g |
| Carbohydrates | 8g |
| Fiber | 2g |
| Sugar | 3g |
Tips for Customization
- Add Heat: Incorporate red pepper flakes or a diced jalapeño for a spicy kick.
- Vegetable Variations: Add other vegetables like zucchini or spinach to the sauce for added nutrition.
- Serve with Grains: Serve over quinoa, rice, or whole grain pasta for a complete meal.
Conclusion
Quick Tilapia in Roasted Pepper Sauce is a simple yet delicious dish that brings together the flavors of fresh peppers and tender fish. This recipe is not only quick to prepare but also nutritious, making it a great choice for any night of the week!
Quick Tilapia in Roasted Pepper Sauce Recipe
Ingredients
- • 4 tilapia fillets (about 6 oz each)
- • 2 tablespoons olive oil
- • 1 red bell pepper (roasted and diced)
- • 1 yellow bell pepper (roasted and diced)
- • 2 cloves garlic (minced)
- • 1 teaspoon smoked paprika
- • 1/2 teaspoon salt
- • 1/4 teaspoon black pepper
- • 1/2 cup vegetable broth (or chicken broth)
- • Fresh parsley (for garnish, optional)
- • Lemon wedges (for serving, optional)
Instructions
- In a large skillet, heat the olive oil over medium heat.
- Add the minced garlic and sauté for about 1 minute until fragrant.
- Stir in the diced roasted red and yellow bell peppers, smoked paprika, salt, and black pepper. Cook for another 2-3 minutes.
- Pour in the vegetable broth and bring to a simmer.
- Carefully place the tilapia fillets into the skillet. Spoon some of the sauce over the top of the fillets.
- Cover and cook for about 5-7 minutes, or until the tilapia is cooked through and flakes easily with a fork.
- Remove from heat and garnish with fresh parsley if desired.
- Serve the tilapia with the roasted pepper sauce spooned over the top, alongside lemon wedges for squeezing.
Step 1: Prepare the Sauce
Step 2: Cook the Tilapia
Step 3: Serve
