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Mediterranean Tilapia

Savor the Flavor: Mediterranean Tilapia in 30 Minutes

Experience the delightful flavors of Mediterranean Tilapia featuring a smoky roasted pepper sauce, perfect for quick dinners.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia or substitute with cod or haddock
For the Sauce
  • 2 cups Red Bell Peppers roasted enhances natural sweetness
  • 2 cloves Garlic minced
  • 2 tablespoons Olive Oil extra virgin preferred
  • 2 tablespoons Lemon Juice fresh
  • Salt to taste
  • Pepper to taste
For Garnish
  • Parsley/Basil for garnish

Equipment

  • Oven
  • Baking sheet
  • Blender
  • non-stick skillet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and prepare your workspace.
  2. Slice the red bell peppers into strips and toss with olive oil, salt, and pepper. Spread on a baking sheet and roast for about 20 minutes.
  3. Blend the roasted peppers, garlic, and lemon juice until smooth. Adjust seasoning as needed.
  4. Heat a skillet over medium-high heat, add olive oil, and cook tilapia fillets for about 3-4 minutes on each side until golden brown.
  5. Pour the roasted pepper sauce over the tilapia in the skillet and simmer for 1 minute.
  6. Plate the tilapia and spoon the sauce over it. Garnish with fresh herbs.

Nutrition

Serving: 1filletCalories: 220kcalCarbohydrates: 8gProtein: 24gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 300IUVitamin C: 80mgCalcium: 30mgIron: 1mg

Notes

Ensure to preheat the skillet and do not rush the roasting of the peppers for best results.

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