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Tilapia in Roasted Pepper Sauce in a white bowl garnished with parsley.

Tilapia in Roasted Pepper Sauce

A 30-minute Mediterranean masterpiece featuring pan-seared tilapia fillets in a velvety, smoky roasted red pepper cream sauce. High in protein, low in carbs, and restaurant-quality in appearance.
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Prep Time 10 minutes
Cook Time 20 minutes
Servings: 4
Course: Main Course
Cuisine: Greek, Iberian, Italian
Calories: 285
Ingredients Method Notes

Ingredients
  

  • 4 Tilapia fillets
  • 2 tbsp Unsalted butter
  • 1 tbsp Extra virgin olive oil
  • 1 jar 12oz Roasted red peppers (half pureed, half chopped)
  • 3 Garlic cloves minced
  • 1 Shallot finely diced
  • 1/2 cup Heavy cream
  • 1/4 cup Grated Parmesan cheese
  • 1 tsp Smoked paprika
  • 1/2 tsp Red pepper flakes
  • Fresh parsley chopped
  • Salt and pepper to taste

Method
 

  1. Prep Fish: Pat tilapia fillets completely dry. Season with salt and black pepper.
  2. Sear: In a large skillet, melt butter and olive oil. Sear fish for 3-4 minutes per side until golden. Remove and set aside.
  3. Aromatics: In the same skillet, sauté shallots and garlic for 2 minutes.
  4. Sauce: Stir in pureed and chopped peppers, heavy cream, Parmesan, paprika, and red pepper flakes. Simmer for 3 minutes until thickened.
  5. Finish: Return fish to the pan. Spoon sauce over the fillets. Garnish with parsley and serve.

Notes

  • The "Sizzle" Factor: For the best visual result (matching the blog image), ensure the pan is hot before adding the fish to get that dark golden crust.
  • Sauce Consistency: If the sauce thickens too much while resting, whisk in a tablespoon of warm water or low-sodium vegetable broth to restore the "pourable" texture seen in the photo.
  • Substitution: If Tilapia is unavailable, Cod or Swai are excellent Mediterranean-friendly alternatives that hold up well in this specific sauce.