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Quick Tilapia In Roasted Pepper Sauce

A delicious and quick weeknight dinner featuring tilapia in a silky roasted pepper sauce, ready in just 30 minutes.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Mediterranean
Calories: 450

Ingredients
  

For the Tilapia
  • 4 fillets 4 tilapia fillets (about 150g each)
  • 1 teaspoon 1 teaspoon smoked paprika
  • 0.5 teaspoon Half a teaspoon garlic powder
  • 0.5 teaspoon Half a teaspoon onion powder
  • 0.5 teaspoon Half a teaspoon salt
  • 0.25 teaspoon Quarter teaspoon black pepper
  • 2 tablespoons 2 tablespoons olive oil
For the Roasted Pepper Sauce
  • 1 jar 1 jar (460g) roasted red peppers, drained
  • 3 cloves 3 cloves garlic, minced
  • 1 small 1 small onion, finely diced
  • 200 ml 200ml vegetable or chicken stock
  • 100 ml 100ml double cream or coconut cream
  • 2 tablespoons 2 tablespoons tomato paste
  • 1 teaspoon 1 teaspoon smoked paprika
  • 0.5 teaspoon Half a teaspoon dried oregano
  • 0.5 teaspoon Half a teaspoon chilli flakes (adjust to taste)
  • to taste Salt and pepper to taste
  • 1 tablespoon 1 tablespoon olive oil
For Serving
  • Fresh parsley or basil, roughly chopped
  • Lemon wedges
  • Crusty bread, rice, or pasta

Method
 

Preparation
  1. Pat the tilapia fillets dry using paper towels. Mix smoked paprika, garlic powder, onion powder, salt, and black pepper in a small bowl and sprinkle over both sides of each fillet.
Searing the Tilapia
  1. Heat olive oil in a large frying pan over medium-high heat. Add tilapia fillets in a single layer and cook undisturbed for 3-4 minutes until edges turn opaque. Flip and cook for another 2-3 minutes until flaky. Remove from pan.
Building the Sauce Base
  1. In the same pan, reduce heat to medium, add olive oil, then onion. Cook for 3-4 minutes until soft. Add garlic and cook for 1 minute, then stir in tomato paste and cook for 1 minute. Add spices, cook for another 30 seconds.
Making the Roasted Pepper Sauce
  1. Add drained roasted red peppers and stock to the pan. Bring to a simmer for 5 minutes, then blend until smooth. Return to the pan, stir in cream, taste, and adjust seasoning.
Finishing and Serving
  1. Gently place seared tilapia back in the sauce, spoon sauce over, and simmer for 3-4 minutes until cooked through. Serve topped with parsley/basil and lemon juice, alongside crusty bread, rice, or pasta.

Notes

Ensure to dry the fish before seasoning for optimal searing. Use jarred roasted peppers for convenience. Taste and adjust the sauce before serving.