Quick Tilapia in Roasted Pepper Sauce Recipe – Fast & Flavorful Fish Dinner with Bold Mediterranean Flair
This Quick Tilapia in Roasted Pepper Sauce is a fast and flavorful dinner that’s ready in under 30 minutes. Tender tilapia fillets are lightly seasoned and pan-seared, then smothered in a creamy roasted red pepper sauce made with garlic, olive oil, and a touch of cream or Greek yogurt. It’s a vibrant, Mediterranean-inspired dish that pairs beautifully with rice, couscous, or sautéed greens. Perfect for busy weeknights or light entertaining, this recipe is healthy, satisfying, and bursting with bold flavor.
Equipment
- Blender or food processor
- Skillet or sauté pan
- Baking sheet (optional, if baking fish)
- Knife and cutting board
- Spatula or tongs
Ingredients
- 4 tilapia fillets
- 1 jar (or 2 fresh) roasted red peppers
- 2 garlic cloves
- 2 tbsp olive oil
- ¼ cup cream or coconut milk (optional)
- ½ tsp smoked paprika (optional)
- Salt and pepper to taste
- Fresh herbs (parsley, basil, or thyme)
- 1 tbsp lemon juice
- Optional: chili flakes, spinach/kale, chickpeas or tofu (for variations)
Instructions
- Prep the Fish Pat tilapia fillets dry. Season with salt, pepper, and smoked paprika.
- Cook the FishSear: Heat 1 tbsp olive oil in a skillet. Cook fillets 2–3 minutes per side until flaky.Bake: Preheat oven to 375°F (190°C). Bake fillets for 10–12 minutes.
- Make the Sauce In a blender, combine roasted peppers, garlic, 1 tbsp olive oil, cream or coconut milk (if using), herbs, and lemon juice. Blend until smooth. Season with salt and pepper.
- Simmer the Sauce Pour sauce into a skillet. Simmer over medium heat for 5–7 minutes. Add spinach or kale if desired.
- Combine and Finish Add cooked fish to the sauce. Spoon sauce over fillets and warm together for 2–3 minutes.
- Serve Garnish with fresh herbs, a drizzle of olive oil, and serve over rice, couscous, or mashed potatoes.
Notes
- For a vegan version, substitute tilapia with chickpeas or tofu.
- Jarred roasted peppers save time — rinse before use to reduce brine.
- Don’t overcook the fish; it should flake easily and remain moist.
- Adjust sauce thickness with broth or water if needed.
- Store sauce and fish separately to maintain texture when reheating.