Tilapia in Roasted Pepper Sauce Recipe
This Tilapia in Roasted Pepper Sauce recipe features tender pan-seared tilapia fillets served with a vibrant, smooth roasted red pepper sauce infused with garlic, onion, smoked paprika, and balsamic vinegar. It’s a flavorful yet healthy seafood dish perfect for a quick weeknight dinner or a special meal.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Frying
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Tilapia
- 4 tilapia fillets (about 6 ounces each)
- Salt and pepper to taste
- 1 teaspoon smoked paprika
- Olive oil for cooking (about 1 tablespoon)
Roasted Pepper Sauce
- 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
- 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 in a bowl, and cover with a towel or plastic wrap. Let them steam for 10 minutes to loosen the skins. Peel off the skins, remove the seeds, and chop the peppers into pieces.
- Sauté the Onion and Garlic: In a medium skillet, heat 1 tablespoon 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 Roasted Pepper Sauce: Add the roasted peppers to the skillet with the onions and garlic. Stir in the broth, balsamic vinegar, smoked paprika, and dried oregano. Bring to a simmer and cook for 5-7 minutes to meld the flavors. Season with salt and pepper to taste. Transfer the mixture to a blender or use an immersion blender to puree until smooth.
- Sear 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. Cook each fillet for 3-4 minutes per side until the fish is cooked through and flakes easily with a fork.
- Assemble and Serve: Spoon the roasted pepper sauce over the cooked tilapia fillets. Garnish with fresh parsley for a pop of color and freshness. Serve immediately.
Notes
- Roasting the bell peppers ahead of time can save prep time when cooking.
- Use fresh parsley for garnish to add brightness to the dish.
- For a spicier kick, add a pinch of cayenne pepper or chili flakes to the sauce.
- This recipe can be adapted using other white fish fillets like cod or haddock.
- Ensure not to overcook the tilapia to keep it moist and tender.
Keywords: tilapia recipe, roasted pepper sauce, pan-seared fish, healthy seafood recipe, quick dinner
