Description
A vibrant, one-pan seafood dish with a smoky roasted pepper sauce that highlights the delicate flavor of tilapia. Ready in 30 minutes with minimal cleanup, perfect for busy weeknights.
Ingredients
4 tilapia fillets (6 oz each), skinless and scaled
1 cup jarred roasted red peppers, drained
3 garlic cloves, minced
1 small yellow onion, finely chopped
1 cup crushed tomatoes
1 cup vegetable broth
2 tbsp olive oil
1 tsp smoked paprika
1 tsp dried oregano
Salt and pepper to taste
Instructions
Preheat oven to 400°F (200°C)
Heat olive oil in an oven-safe skillet over medium heat
Sauté onion until softened (5-7 minutes), stir in garlic for 1 minute
Add crushed tomatoes, roasted peppers, paprika, oregano, salt, and pepper
Simmer 10 minutes until sauce thickens
Place tilapia fillets in the skillet, pour broth and simmered sauce over them
Transfer pan to oven and bake 15-20 minutes until fish is opaque and flakes easily
Notes
Use vegetable broth if avoiding animal products
Substitute tilapia with cod or shrimp if preferred
For a roasted pad alternative, use fresh bell peppers charred in the oven
- Prep Time: 10
- Cook Time: 20
- Category: Lunch
- Method: Oven-Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with 1/4 cup sauce
- Calories: 320
- Sugar: 8g
- Sodium: 280mg
- Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 80mg