Ingredients
4 (4-6 oz each) tilapia fillets, fresh or thawed
1 (12 oz) jar roasted red peppers, drained
2 cloves garlic, minced
1/2 small onion, chopped
1/2 cup vegetable broth (or chicken broth)
2 tablespoons olive oil, divided
2 tablespoons fresh parsley, chopped (for garnish)
1/2 lemon, juiced (for serving)
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
Instructions
1. Pat tilapia fillets dry with paper towels; season both sides with salt and black pepper.
2. Heat 1 tablespoon olive oil in a skillet over medium heat; add onion and cook 3-5 minutes until softened and translucent.
3. Add garlic and sauté 1 minute until fragrant.
4. Transfer onion and garlic to a blender; add drained roasted red peppers and broth. Blend until smooth; adjust seasoning with salt and pepper.
5. Heat remaining 1 tablespoon olive oil in same skillet over medium-high heat.
6. Sear tilapia fillets for 3-4 minutes per side, until golden and cooked through (flakes easily with fork).
7. Reduce heat to low; pour sauce into skillet with fish, gently spoon over fillets, and warm 1-2 minutes.
8. Remove from heat; garnish with parsley and lemon juice. Serve immediately.
Notes
For a spicy kick, add a pinch of red pepper flakes when sautéing garlic and onion. For a creamier sauce, stir in 1-2 tablespoons cream cheese or heavy cream after blending. Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days; reheat gently on stovetop.
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Category: Main Course
- Method: Pan-Seared
- Cuisine: American
- Diet: Gluten-Free, Dairy-Free
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 280
- Sugar: 5g
- Sodium: 580mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 34g
- Cholesterol: 65mg