Description
A delicious and heart-healthy meal featuring tilapia fillets in a vibrant roasted pepper sauce.
Ingredients
Scale
- 4 tilapia fillets
- 2 red bell peppers, diced
- 3 cloves garlic, minced
- 1 onion, chopped
- 3 tablespoons olive oil
- 1 cup vegetable broth
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions
- Wash tilapia fillets gently under cold water and pat dry. Chop bell peppers, onion, and garlic.
- In a skillet, heat 2 tablespoons of olive oil over medium heat. Sauté onion until translucent, then add garlic and cook for 1 minute. Add red bell peppers and cook until softened, about 5-7 minutes. Stir in vegetable broth, cumin, paprika, salt, and pepper. Simmer for 10 minutes.
- In another skillet, heat 1 tablespoon of olive oil over medium-high heat. Season tilapia with salt and pepper, then cook for 4-5 minutes on each side until golden and flaky.
- Transfer tilapia to the skillet with roasted pepper sauce, spoon sauce over tilapia, and let sit on low heat for 5 minutes.
- Serve hot, garnished with fresh herbs.
Notes
For a smoky twist, consider using jarred roasted red peppers. Pair with quinoa, steamed broccoli, or a squeeze of fresh lemon juice.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 1.5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 23g
- Cholesterol: 60mg
Keywords: tilapia, fish recipe, healthy dinner, roasted peppers, Mediterranean cuisine
