Savor Tilapia in Roasted Pepper Sauce – A Flavor Delight

Seafood lovers rejoice—this Tilapia in Roasted Pepper Sauce recipe brings restaurant-quality flavor to your kitchen without complicated steps. Tender, flaky tilapia fillets are bathed in a vibrant, garlicky roasted pepper sauce, making each bite a burst of Mediterranean-inspired deliciousness. Perfect for weeknight dinners, holiday spreads, or meal prep, this recipe is both easy and elegant.

The beauty of this dish is in its simplicity. Roasted red and yellow peppers are blended with garlic, olive oil, and a hint of spices, creating a sauce that’s both creamy and aromatic. The tilapia cooks quickly, absorbing the bold flavors, resulting in a dish that feels indulgent without being heavy.

This one-pan recipe highlights the versatility of tilapia, a mild-flavored, budget-friendly fish that pairs beautifully with Mediterranean vegetables and herbs. Even beginners can impress family or guests with minimal effort.

Ingredients

• Fish
  • 4 tilapia fillets (about 6 oz each)
  • Salt and black pepper, to taste
  • 1 tsp smoked paprika
  • 1 tbsp olive oil for searing
• Roasted Pepper Sauce
  • 2 red bell peppers, roasted and peeled
  • 2 yellow bell peppers, roasted and peeled
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • Salt and pepper, to taste
  • 1 tsp lemon juice
  • 2–3 tbsp water or vegetable broth (to thin sauce if needed)
• Garnish & Extras
  • Fresh parsley, chopped
  • Lemon wedges
  • Optional: pinch of red chili flakes for heat

Instructions

1. Roast the Peppers
   Preheat oven to 425°F (220°C). Place whole red and yellow bell peppers on a baking sheet. Roast for 20–25 minutes, turning occasionally, until skins are blackened and blistered. Transfer to a bowl and cover with plastic wrap for 10 minutes, then peel and remove seeds.
2. Prepare the Sauce
   In a blender or food processor, combine roasted peppers, garlic, onion, olive oil, smoked paprika, oregano, lemon juice, and 2–3 tbsp water or broth. Blend until smooth. Season with salt and pepper to taste.
3. Cook the Tilapia
   Pat tilapia fillets dry and season with salt, pepper, and smoked paprika. Heat 1 tbsp olive oil in a skillet over medium-high heat. Sear tilapia for 3–4 minutes per side until golden brown and cooked through. Remove from pan.
4. Combine and Serve
   Pour roasted pepper sauce into the skillet and warm for 2–3 minutes. Return tilapia to the pan, spoon sauce over fillets. Garnish with fresh parsley and serve with lemon wedges.
5. Serving Suggestions
   Serve with rice, couscous, roasted vegetables, or a crisp green salad. Leftover sauce can be refrigerated for up to 3 days.

Tips for Perfect Tilapia

• Don’t Overcook: Tilapia cooks quickly; watch for opaque, flaky flesh.
• Peeling Peppers: Roasting under high heat and steaming briefly makes peeling easy.
• Extra Creamy Sauce: Add a splash of Greek yogurt or a drizzle of cream to the blended sauce.
• Meal Prep Friendly: Prepare sauce in advance for quick weeknight dinners.

Variations

• Spicy Mediterranean: Add red chili flakes or a small fresh chili to the sauce.
• Herbed Tilapia: Sprinkle dill or basil over fillets before serving.
• Vegetable Medley: Blend roasted zucchini, eggplant, or carrots with peppers for a colorful sauce.
• Pan-Roasted Option: Oven-bake tilapia at 400°F (200°C) for 12–15 minutes instead of searing.

Fun Facts & Cultural Context

Roasted pepper sauces are a staple in Mediterranean and Southern European cuisines, prized for their vibrant color, rich flavor, and versatility. Combining this sauce with tilapia—a mild white fish—is a modern twist that balances bold flavors with delicate textures. This recipe also highlights the Mediterranean diet principles: plenty of vegetables, olive oil, herbs, and lean protein.

Storage & Reheating

• Refrigerate leftovers in an airtight container for 2–3 days.
• Reheat gently on the stovetop or microwave to maintain sauce texture.
• Avoid prolonged reheating, as tilapia can become dry.

Tilapia in Roasted Pepper Sauce

Tender tilapia fillets served in a flavorful roasted red and yellow pepper sauce with Mediterranean herbs.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Main Course

Cuisine: Mediterranean

Calories: 250

Ingredients

  

Fish

• 4 tilapia fillets 6 oz each
• to taste salt and pepper
• 1 tsp smoked paprika
• 1 tbsp olive oil for searing

Roasted Pepper Sauce

• 2 red bell peppers roasted and peeled
• 2 yellow bell peppers roasted and peeled
• 1 small onion chopped
• 3 cloves garlic minced
• 2 tbsp olive oil
• 1 tsp oregano dried
• 1 tsp lemon juice
• 2–3 tbsp water or vegetable broth to thin sauce

Garnish & Extras

• to taste parsley chopped
• 1 lemon wedges
• optional red chili flakes for heat

Equipment

• Blender or food processor
• Skillet or frying pan
• Baking sheet
• Knife
• Cutting board

Method

 

1. Roast red and yellow bell peppers at 425°F until skins blister; peel and remove seeds.
2. Blend roasted peppers with garlic, onion, olive oil, smoked paprika, oregano, lemon juice, and water until smooth.
3. Season tilapia with salt, pepper, and smoked paprika; sear 3–4 minutes per side in olive oil until cooked through.
4. Warm roasted pepper sauce in skillet, return tilapia, and spoon sauce over fillets.
5. Garnish with parsley and lemon wedges, serve warm.

Notes

Tilapia cooks quickly; do not overcook. Sauce can be made ahead.