Description
A quick and flavorful tilapia dish in a roasted pepper sauce, perfect for a busy weeknight dinner.
Ingredients
Scale
- 4 tilapia fillets (fresh or thawed)
- 2 large bell peppers (red and yellow for sweetness)
- 3 cloves garlic (minced)
- 1 medium onion (chopped)
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 tablespoon olive oil
- 1 cup low-sodium vegetable or chicken broth
- Salt and pepper to taste
- Fresh parsley (for garnish)
- Optional: Red chili flakes (for spice), lemon wedges (for serving)
Instructions
- Start by preparing your ingredients. Chop the bell peppers and onion, and mince the garlic. This will make the cooking process smooth and easy.
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3 minutes until it becomes translucent.
- Toss in the minced garlic and sauté for another minute until fragrant.
- Stir in the chopped bell peppers and let everything cook together for about 5 minutes until the peppers soften.
- Sprinkle in the smoked paprika and dried oregano. Mix well, allowing the spices to release their beautiful aromas.
- Pour in the broth, bringing the mixture to a gentle simmer.
- Season the tilapia fillets with salt and pepper on both sides. Gently nestle them into the sauce, and cover the skillet.
- Cook for about 5-7 minutes until the fish is opaque and flaky.
- Taste and adjust seasoning as necessary. If you like heat, add red chili flakes.
- Serve the tilapia hot, garnished with freshly chopped parsley and a squeeze of lemon juice if you desire.
Notes
Feel free to make substitutions according to your preferences, such as using tofu or chickpeas for a vegan option.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 3g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 50mg