Why You’ll Love This Recipe
This dish is a true crowd-pleaser, combining the delicate taste of tilapia with a robust roasted pepper sauce that packs a punch. The smokiness from the peppers, combined with the sweetness of the balsamic vinegar and the earthiness of oregano, creates a sauce that enhances the fish without overpowering it. The dish is light yet satisfying and perfect for those who want something healthy but full of flavor. Whether you’re cooking for yourself or for guests, this recipe delivers elegance and taste with minimal effort.
Ingredients
- 4 tilapia fillets (about 6 ounces each)
- 2 red bell peppers, roasted and peeled
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 cup vegetable or chicken broth
- 1 tablespoon balsamic vinegar
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Prepare the Roasted Pepper Sauce:
- Roast the Bell Peppers: Preheat your oven to 400°F (200°C). Place the red bell peppers on a baking sheet and roast for about 20 minutes, turning them halfway through until the skin is charred and blistered. Remove from the oven, place them in a bowl, and cover with a towel or plastic wrap. Let them steam for 10 minutes to make peeling easier. Peel off the skins, remove the seeds, and chop the peppers into pieces.
- Sauté the Onion and Garlic: In a medium skillet, heat olive oil over medium heat. Add the chopped onion and sauté for 4-5 minutes, until softened. Add the minced garlic and cook for another minute until fragrant.
- Make the Sauce: Add the roasted peppers to the skillet with the onions and garlic. Stir in the vegetable broth, balsamic vinegar, smoked paprika, and dried oregano. Bring to a simmer and cook for 5-7 minutes, allowing the flavors to meld together. Season with salt and pepper to taste. Once the sauce is ready, transfer it to a blender or use an immersion blender to puree the sauce until smooth.
- Cook the Tilapia: In the same skillet, heat a small amount of olive oil over medium-high heat. Season the tilapia fillets with salt, pepper, and smoked paprika. Add the tilapia to the skillet and cook for 3-4 minutes per side, or until the fish is cooked through and easily flakes with a fork.
- Assemble the Dish: Once the tilapia is cooked, spoon the roasted pepper sauce over the fillets. Garnish with fresh parsley for a burst of color and freshness.
Servings and Timing
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4 servings
Variations
- Other Fish: While tilapia works perfectly for this recipe, you can substitute with other white fish such as cod, haddock, or halibut for a similar texture and flavor.
- Spicy Twist: If you like spice, add a pinch of red pepper flakes or a chopped chili pepper to the roasted pepper sauce for an added kick.
- Herb Variations: Swap the oregano for fresh basil or thyme for a different herbaceous note in the sauce.
- Add Veggies: For a more substantial meal, serve this dish with sautéed vegetables such as spinach, zucchini, or roasted potatoes.
Storage/Reheating
- Storage: Leftover tilapia and roasted pepper sauce can be stored in an airtight container in the refrigerator for up to 2 days.
- Reheating: To reheat, gently warm the fish and sauce in a skillet over low heat until heated through. Avoid overcooking the fish, as it may dry out.
FAQs
1. Can I use jarred roasted peppers instead of roasting my own?
Yes, jarred roasted red peppers can be used as a shortcut. Just be sure to drain them well before adding them to the sauce.
2. Can I make this dish ahead of time?
You can prepare the roasted pepper sauce ahead of time and store it in the refrigerator for up to 3 days. Cook the tilapia fresh when ready to serve.
3. What can I serve with this dish?
This tilapia in roasted pepper sauce pairs wonderfully with rice, quinoa, or a light salad. You can also serve it with roasted vegetables or sautéed spinach for a more complete meal.
4. Can I make this recipe with frozen tilapia?
Yes, frozen tilapia can be used. Just make sure to thaw it completely before cooking, as frozen fish may release excess moisture during cooking.
5. How do I know when the tilapia is cooked?
Tilapia is done when it flakes easily with a fork and is opaque all the way through. An internal temperature of 145°F (63°C) is ideal.
6. Can I use fresh garlic instead of minced?
Yes, fresh garlic can be used, but be sure to finely chop it to release its flavor. Minced garlic is often easier to work with for this recipe.
7. Is the roasted pepper sauce spicy?
The roasted pepper sauce is not inherently spicy, but the smoked paprika adds a bit of warmth. You can adjust the spice level by adding chili flakes or fresh chili if you prefer more heat.
8. Can I make the roasted pepper sauce smoother?
Yes, you can use a fine mesh sieve to strain the sauce after blending if you prefer a smoother texture, or you can blend it for longer to ensure it’s as smooth as possible.
9. Can I grill the tilapia instead of pan-frying it?
Yes, you can grill the tilapia instead of pan-frying. Simply season it and cook on a preheated grill for 3-4 minutes per side or until it flakes easily with a fork.
Conclusion
Tilapia in Roasted Pepper Sauce is a simple yet elegant dish that combines the delicate flavor of tilapia with a smoky, tangy, and savory sauce. The roasted pepper sauce adds a depth of flavor that makes this dish stand out, while the tilapia remains tender and light. Whether for a weeknight dinner or a special occasion, this recipe is sure to impress with its bold yet balanced flavors. Enjoy this healthy and satisfying meal that is both easy to prepare and full of flavor!
Tilapia in Roasted Pepper Sauce
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Roasting, Sautéing
- Cuisine: American
- Diet: Gluten Free
Description
Tilapia in Roasted Pepper Sauce combines tender tilapia fillets with a smoky, tangy roasted pepper sauce. The sauce enhances the fish’s freshness, making it a healthy and flavorful dish perfect for any occasion.
Ingredients
4 tilapia fillets (about 6 ounces each)
2 red bell peppers, roasted and peeled
1 small onion, chopped
2 cloves garlic, minced
1 tablespoon olive oil
1 cup vegetable or chicken broth
1 tablespoon balsamic vinegar
1 teaspoon smoked paprika
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley for garnish (optional)
Instructions
- Preheat your oven to 400°F (200°C). Place the red bell peppers on a baking sheet and roast for about 20 minutes, turning them halfway through until the skin is charred. After removing them, cover with a towel or plastic wrap for 10 minutes. Peel, remove seeds, and chop the peppers.
- Heat olive oil in a medium skillet over medium heat. Add the chopped onion and sauté for 4-5 minutes until softened. Add garlic and cook for another minute.
- Stir in the roasted peppers, vegetable broth, balsamic vinegar, smoked paprika, and dried oregano. Bring to a simmer and cook for 5-7 minutes. Season with salt and pepper. Use a blender or immersion blender to puree until smooth.
- In the same skillet, heat a small amount of olive oil over medium-high heat. Season the tilapia fillets with salt, pepper, and smoked paprika. Cook the tilapia for 3-4 minutes per side, or until the fish is cooked through and flakes easily.
- Once the tilapia is cooked, spoon the roasted pepper sauce over the fillets and garnish with fresh parsley.
Notes
If you prefer a spicier sauce, add red pepper flakes or fresh chilies to the roasted pepper sauce.
You can substitute tilapia with other white fish like cod or haddock.
For a richer sauce, you can add a splash of heavy cream or use a richer broth.
Leftover sauce can be stored in the refrigerator for up to 2-3 days.
Nutrition
- Serving Size: 1 fillet
- Calories: 250
- Sugar: 6g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 75mg
