Hey y’all! If you’re searching for a meal that’s guaranteed to impress without hours in the kitchen, this Tilapia in Roasted Pepper Sauce is your new go-to. The tender, flaky tilapia pairs beautifully with a velvety, sweet-and-smoky roasted pepper sauce, making it perfect for busy weeknights, cozy date nights, or anytime you want to treat yourself. Let’s get cooking!
Why You'll Love This Tilapia in Roasted Pepper Sauce
- Quick and Easy: Ready in just 30 minutes, perfect for busy nights.
- Healthy Choice: Lean tilapia fillets and antioxidant-rich peppers keep it light and nutritious.
- Restaurant Worthy: Bold flavors and creamy texture make this dish feel special enough for entertaining.
- Family-Friendly: Mild, approachable flavors that everyone at your table will love.
- Great for Leftovers: Reheats beautifully for lunches or meal prep.
Ingredients for Tilapia in Roasted Pepper Sauce
- 4 tilapia fillets (about 5–6 oz each)
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 1 teaspoon paprika
- 1 jar (12 ounces) roasted red peppers, drained
- ½ cup heavy cream
- 2 cloves garlic, minced
- ¼ cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1 tablespoon fresh lemon juice
- 2 tablespoons chopped fresh parsley (for garnish)
How to Make Tilapia in Roasted Pepper Sauce
Step 1: Prepare the Tilapia
- Preheat your oven to 400°F (200°C).
- Pat tilapia fillets dry with paper towels, then season them on both sides with salt, pepper, and paprika.
- Heat olive oil in a large oven-safe skillet over medium-high heat.
- Sear tilapia fillets for 2 minutes per side, until just golden (they will finish cooking in the sauce). Remove fillets and set aside.
Step 2: Make the Roasted Pepper Sauce
- In the same skillet, add minced garlic and sauté for 30 seconds until fragrant.
- Add roasted red peppers, oregano, and heavy cream. Heat until just simmering, about 3 minutes.
- Transfer mixture to a blender or use an immersion blender, blending until smooth and creamy.
- Return sauce to the skillet, stir in Parmesan and lemon juice, and simmer for 2 minutes. Adjust seasoning with salt and pepper as needed.
Step 3: Combine and Finish Cooking
- Nestle the seared tilapia fillets back into the skillet with the sauce.
- Transfer skillet to the preheated oven and bake for 8–10 minutes, or until the tilapia is opaque and flakes easily with a fork.
- Garnish with fresh parsley and serve immediately.
Notes & Helpful Cooking Tips for Tilapia in Roasted Pepper Sauce
- For extra depth of flavor, try roasting your own red peppers. Check out this guide for easy steps!
- You can easily make this dish dairy-free by swapping heavy cream for coconut cream and omitting Parmesan.
- Buy the freshest tilapia possible—learn how to choose the best fillets with tips from Seafood Watch.
Variations: Tilapia in Roasted Pepper Sauce Your Way
- Spicy Version: Add a pinch of cayenne pepper or a chopped jalapeño to the sauce for extra heat.
- Creamy Spinach Addition: Stir in a cup of fresh spinach to the sauce before baking for a nutrient boost.
- Herb Swap: Try fresh basil instead of parsley and oregano for an Italian twist.
Required Equipment for Tilapia in Roasted Pepper Sauce
- Large oven-safe skillet or sauté pan
- Blender or immersion blender
- Measuring cups and spoons
- Spatula or tongs
- Cutting board and knife
Storage Instructions & Shelf Life
Store leftover Tilapia in Roasted Pepper Sauce in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm on the stovetop over low heat or microwave in 30-second intervals until heated through. Freezing is not recommended as the creamy sauce may separate.
Best Pairings and Serving Recommendations for Tilapia in Roasted Pepper Sauce
- Serve over fluffy rice, quinoa, or creamy mashed potatoes to soak up the luscious sauce.
- Pair with a crisp green salad, garlic bread, or steamed veggies for a balanced meal.
- A chilled glass of Sauvignon Blanc or Pinot Grigio makes the perfect refreshing beverage.
Pro Tips for the Perfect Tilapia in Roasted Pepper Sauce
- Don’t overcook the tilapia—keep a close eye in the oven for tender, juicy results. Learn more about cooking fish safely here.
- Let your sauce simmer for a few extra minutes if you prefer a thicker, richer texture.
- Fresh lemon juice just before serving brightens all the flavors—don’t skip it!
FAQ: Tilapia in Roasted Pepper Sauce
- Can I use frozen tilapia fillets?
- Absolutely! Just thaw them completely and pat dry before cooking for best texture.
- What other fish can I use?
- Snapper, cod, or even salmon work beautifully with roasted pepper sauce—just adjust baking time if fillets are thicker.
- Can the roasted pepper sauce be made ahead?
- Yes, you can make the sauce 2 days ahead and store it in the fridge; reheat gently before adding tilapia.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Ingredients
- 4 tilapia fillets (about 5 oz each)
- 2 large roasted red bell peppers (jarred or homemade), drained
- ½ cup heavy cream
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 small onion, finely chopped
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 tablespoons chopped fresh parsley (for garnish)
Instructions
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1Pat the tilapia fillets dry and season both sides with salt and pepper.
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2Heat olive oil in a large skillet over medium heat. Add tilapia and cook for 3-4 minutes per side until golden and cooked through. Transfer to a plate and keep warm.
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3In the same skillet, add chopped onion and garlic. Sauté for 2-3 minutes until softened.
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4Add roasted red peppers, oregano, and a pinch of salt. Cook for 2 minutes, then transfer mixture to a blender. Add heavy cream and blend until smooth.
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5Pour the pepper sauce back into the skillet. Simmer for 2-3 minutes to heat through. Adjust seasoning if needed.
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6Return the tilapia fillets to the skillet, spoon sauce over the fish, and heat for 1-2 minutes. Garnish with fresh parsley before serving.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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