Description
This One Pan Tilapia with Roasted Pepper and Garlic Sauce is a delightful dish that combines tender tilapia with a vibrant, smoky sauce. Perfect for busy weeknights, it’s both easy to prepare and packed with flavor.
Ingredients
Scale
- 4 tilapia fillets (about 6 ounces each)
- 2 tablespoons olive oil
- Salt and pepper, to taste
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 tablespoon fresh lemon juice
- 2 large red bell peppers
- 4 cloves garlic, peeled
- 1 tablespoon olive oil
- 1 teaspoon balsamic vinegar
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions
- Preheat your oven to 425°F (220°C). This temperature ensures the peppers roast nicely while the tilapia cooks quickly.
- Prepare the red bell peppers by cutting them in half and removing the seeds. Place them cut-side down on a baking sheet lined with parchment paper. Roast them in the oven for 20-25 minutes until the skin is blistered and charred.
- While the peppers roast, season the tilapia fillets. Use a small bowl to mix 2 tablespoons of olive oil, salt, pepper, paprika, garlic powder, onion powder, and lemon juice. Brush this mixture evenly over both sides of the fillets.
- Once the peppers are done, remove them from the oven and let them cool for about 5 minutes. Then, peel off the charred skin (this should come off easily), and place the roasted peppers in a blender with 4 peeled garlic cloves, 1 tablespoon olive oil, 1 teaspoon balsamic vinegar, dried oregano, and a pinch of salt and pepper. Blend until smooth.
- In a large skillet over medium heat, add the blended sauce. Allow it to simmer for about 3-4 minutes until it thickens slightly. This process enhances the flavors of the roasted peppers and garlic.
- Once the sauce is ready, place the seasoned tilapia fillets directly into the skillet, nestling them into the sauce. Cook for 4-5 minutes on one side until the fish is golden and the edges start to flake. Flip the fillets carefully and cook for another 4-5 minutes on the other side until the fish is opaque and flakes easily with a fork.
- Remove the skillet from the heat. Garnish with freshly chopped parsley and serve with lemon wedges on the side. Enjoy the contrast of the rich sauce with the light tilapia!
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 350
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 80 mg
Keywords: A common mistake is overcooking the tilapia. Keep an eye on the fish; it should be opaque and flake easily, but avoid letting it dry out. For the best flavor, use a high-quality extra virgin olive oil.