Baked Tilapia in Roasted Pepper Sauce
A healthy and flavorful baked tilapia recipe featuring a smoky, sweet roasted red pepper sauce that is easy to prepare and perfect for weeknight dinners.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: American
Ingredients
Scale
- 4 tilapia fillets (about 6 oz / 170 g each), fresh or thawed frozen
- 3 large red bell peppers, roasted and peeled
- 3 garlic cloves, minced
- 3 tablespoons extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (optional)
- A handful of fresh basil or parsley, chopped
- Salt and black pepper to taste
- 1 small onion, finely chopped
Instructions
- Preheat oven to 450°F (230°C). Place whole red bell peppers and chopped onion on a roasting pan. Roast for 20-25 minutes, turning peppers halfway through, until skins are charred and blistered.
- Transfer roasted peppers to a bowl and cover with plastic wrap or lid to trap steam. After 5-10 minutes, peel off skins, remove stems and seeds, then roughly chop peppers.
- In a blender or food processor, combine peeled roasted peppers, roasted onions, minced garlic, olive oil, lemon juice, smoked paprika, red pepper flakes (if using), salt, and pepper. Blend until smooth and creamy. Adjust seasoning to taste.
- Pat tilapia fillets dry with paper towels. Lightly season both sides with salt and black pepper.
- Place tilapia fillets in a baking dish. Spoon roasted pepper sauce evenly over each fillet, coating well.
- Bake in preheated oven at 400°F (200°C) for 15-20 minutes, or until fish flakes easily with a fork and is opaque throughout.
- Remove from oven and sprinkle chopped fresh basil or parsley on top. Serve immediately.
Notes
Keep an eye on the fish around 15 minutes to avoid overcooking. Roasting fresh peppers yourself enhances flavor. Steam peppers after roasting to ease peeling. Avoid overcrowding the baking dish for even cooking. Sauce can be made ahead and stored in the fridge for up to 3 days or frozen for longer.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 4
- Sodium: 150
- Fat: 9
- Saturated Fat: 1.3
- Carbohydrates: 7
- Fiber: 2
- Protein: 25
Keywords: baked tilapia, roasted pepper sauce, healthy dinner, easy fish recipe, weeknight meal, low-carb, gluten-free, seafood