Description
A Mediterranean-inspired dish pairing tender tilapia with a silky roasted red pepper sauce. The caramelized peppers blend with olive oil and citrus to create a rich, flavorful sauce without cream or alcohol.
Ingredients
4 tilapia filets (170g each)
2 large red bell peppers
3 garlic cloves
3 tbsp extra virgin olive oil
1 lemon (juice and zest)
1 tsp dried thyme
Salt to taste
Optional: 1/2 tsp smoked paprika
Instructions
Preheat oven to 220°C (425°F)
Blanch peppers in boiling water for 5 minutes
Rinse peppers and roast cut-side down on baking sheet for 25 minutes
Sauté minced garlic in 1 tbsp olive oil until fragrant
Blind blend roasted peppers, oil, lemon juice, and herbs
Heat 2 tbsp oil in skillet, sear tilapia for 3-4 minutes per side
Pour roasted pepper sauce over fish in pan
Notes
Use cod or haddock as alternative
Adjust garlic amount to taste
Blender works better than food processor for smooth consistency
Can garnish with fresh parsley
- Prep Time: 10
- Cook Time: 25
- Category: Recettes Healthy Rapides | Cuisine Saine & Facile
- Method: Searing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with 1/2 cup sauce
- Calories: 280
- Sugar: 2g
- Sodium: 340mg
- Fat: 18g
- Saturated Fat: 2.5g
- Carbohydrates: 6g
- Fiber: 1.2g
- Protein: 30g
- Cholesterol: 95mg