Description
Pan-seared tilapia fillets smothered in a smoky, zesty roasted pepper sauce. This Mediterranean-inspired dish highlights the natural sweetness of charred red bell peppers balanced by bright lemon juice and bold garlic flavors. Ready in under 30 minutes, it’s a high-protein, low-carb solution for weeknight meals.
Ingredients
4 (6 oz each) Tilapia Fillets
2 Large Red Bell Peppers
3 Large Garlic Cloves
2 tbsp Olive Oil
1 tbsp Lemon Juice
1 tsp Salt
Ground Black Pepper to taste
1/2 tsp Red Chile Flakes (optional)
2 tbsp Fresh Cilantro, chopped
Instructions
Preheat oven to 400°F (200°C)
Place red bell peppers on a baking sheet and roast for 20-22 minutes until skins blister and blacken
Transfer peppers to a bowl, cover with plastic wrap, and let steam for 10 minutes
Remove skins, seeds, and stems, then blend with garlic, olive oil, lemon juice, salt, pepper, and chile flakes
Heat a skillet over medium heat and pan-sear tilapia fillets in remaining olive oil for 4-5 minutes per side until golden
Return sauce to skillet with a splash of water, bring to a simmer, then gentle warm the fish for 2-3 minutes
Garnish with cilantro before serving
Notes
Leave tilapia skin intact for extra flavor and texture
Sauce can be made up to 2 days in advance
Storage: Refrigerate leftover fish and sauce separately for 2-3 days
Substitute tilapia with cod, snapper, or halibut
- Prep Time: 10
- Cook Time: 25
- Category: Healthy Quick Meals | Easy Clean Eating Recipes
- Method: Sauté, Roast, Simmer
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 tilapia fillet with 1/4 cup sauce
- Calories: 240
- Sugar: 3g
- Sodium: 140mg
- Fat: 9g
- Saturated Fat: 1.5g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 50mg