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+ servings
Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce: A Quick Flavor Boost!

This Tilapia in Roasted Pepper Sauce is a quick and flavorful dish perfect for weeknight dinners.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 2 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Sauce
  • 2 tablespoons olive oil or avocado oil
  • 3 cloves garlic minced
  • 1 cup diced roasted red peppers smoky flavor base
  • to taste salt
  • to taste black pepper
For the Fish
  • 2 fillets tilapia main protein
For Garnishing (optional)
  • fresh herbs (e.g., parsley, basil) adds freshness

Equipment

  • Skillet
  • non-stick skillet
  • Spatula

Method
 

Step-by-Step Instructions
  1. In a skillet, heat 2 tablespoons of olive oil over medium heat. Once shimmering, add 3 cloves of minced garlic, sautéing for about 1 minute until fragrant and golden.
  2. Stir in 1 cup of diced roasted red peppers, seasoning with salt and black pepper to taste. Allow this mixture to simmer for 5 minutes, so the flavors meld beautifully.
  3. In a separate non-stick skillet, heat a tablespoon of olive oil over medium-high heat. Gently place 2 tilapia fillets in the pan, cooking for 3-4 minutes on each side until they turn opaque and flaky.
  4. Once the tilapia is properly cooked, carefully transfer the fillets onto serving plates. Generously spoon the smoky roasted pepper sauce over the top of each fillet.
  5. For an added touch of freshness, sprinkle with optional chopped parsley or basil as desired. Serve immediately.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 2gSugar: 4gVitamin A: 1000IUVitamin C: 30mgCalcium: 20mgIron: 1mg

Notes

Store leftovers in an airtight container for up to 3 days in the fridge. Freeze separately for up to 2 months.

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