Flavorful Tilapia in Roasted Pepper Sauce Recipe
A flavorful and healthy tilapia dish baked in a smooth and tangy roasted red pepper sauce, perfect for a quick and nutritious dinner.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Fish
- 4 tilapia fillets (about 1 lb)
Sauce
- 1 cup roasted red peppers (jarred or homemade)
- 3 cloves garlic, minced
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1/4 cup low-sodium chicken broth
- Salt and pepper to taste
Garnish
- Fresh basil or parsley for garnish
Instructions
- Preheat and prepare the baking dish: Preheat your oven to 400°F (200°C). Grease a baking dish with nonstick spray to prevent the fish from sticking during baking.
- Make the roasted pepper sauce: In a blender, combine the roasted red peppers, minced garlic, olive oil, fresh lemon juice, salt, and pepper. Blend until smooth to create a flavorful sauce.
- Assemble the dish: Pour half of the roasted pepper sauce into the greased baking dish, spreading it evenly. Place the tilapia fillets on top of the sauce.
- Coat the fish: Spoon the remaining sauce over the tilapia fillets, ensuring each piece is well coated for maximum flavor.
- Bake the tilapia: Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the fish flakes easily with a fork, indicating it is fully cooked.
- Garnish and serve: Remove from the oven and garnish with fresh basil or parsley before serving to add a burst of color and freshness.
Notes
- Use jarred roasted red peppers for convenience or roast your own for a fresher taste.
- Low-sodium chicken broth helps keep the dish heart-healthy without sacrificing flavor.
- If you prefer, substitute chicken broth with vegetable broth to make the dish pescatarian-friendly.
- Serve with steamed vegetables or rice for a complete meal.
- Cooking time may vary slightly depending on the thickness of the fillets.
Keywords: tilapia, roasted red pepper sauce, baked fish, healthy dinner, easy seafood recipe, low sodium
