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Tilapia in Roasted Pepper Sauce

Savor Tilapia in Roasted Pepper Sauce for a Flavorful Delight

Tilapia in Roasted Pepper Sauce is a quick and healthy dish that features flaky tilapia in a smoky, sweet roasted pepper sauce.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 cups Roasted Red Peppers Use jarred for convenience or homemade for extra flavor.
  • 3 cloves Garlic Fresh garlic is recommended for best impact.
  • 2 tablespoons Olive Oil Extra virgin is ideal for superior taste.
  • 1 tablespoon Lemon Juice Balances richness and brightens flavors.
  • 1 cup Chicken Broth Low-sodium works best; can substitute with vegetable broth.
  • to taste Salt Essential seasoning; adjust to taste.
  • to taste Pepper Essential seasoning; adjust to taste.
For the Fish
  • 4 fillets Tilapia Use fresh or thawed frozen fillets for best results.
For Garnish
  • to taste Fresh Herbs (Basil or Parsley) Choose according to preference or what you have on hand.

Equipment

  • Blender
  • Baking dish
  • Oven

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 400°F (200°C) and grease a baking dish with olive oil.
  2. In a blender, combine roasted red peppers, fresh garlic, olive oil, lemon juice, salt, and pepper. Blend until smooth.
  3. Pour half of the blended sauce into the greased baking dish. Place the tilapia fillets on top, spaced apart.
  4. Pour the remaining sauce over the tilapia fillets, ensuring they are fully covered.
  5. Bake in the preheated oven for 20-25 minutes until the tilapia flakes easily with a fork.
  6. Remove from the oven, let cool slightly, and sprinkle with fresh herbs before serving.

Nutrition

Serving: 1servingCalories: 220kcalCarbohydrates: 15gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 300mgPotassium: 450mgFiber: 2gSugar: 3gVitamin A: 800IUVitamin C: 30mgCalcium: 50mgIron: 1mg

Notes

Searing the tilapia beforehand enhances flavor. Store leftovers in an airtight container for up to 3 days. For optimal taste, avoid mixing fresh herbs into the sauce until serving.

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