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Tilapia in Roasted Pepper Sauce

A quick and elegant 20-minute weeknight dinner featuring tender, flaky tilapia in a silky, smoky roasted red pepper sauce. Made in one skillet with minimal cleanup, this dish delivers a gourmet flavor profile that feels like a restaurant meal.
Print Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4
Course: Main Course
Cuisine: American, Mediterranean
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

  • 4 tilapia fillets 6 oz each
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • ½ cup roasted red peppers jarred or homemade
  • ¼ cup heavy cream
  • ¼ cup chicken or vegetable broth
  • 1 tbsp tomato paste
  • ½ tsp smoked paprika
  • Salt and black pepper to taste
  • Fresh parsley or basil for garnish

Equipment

  • Large Non-Stick Skillet
  • Chef's knife
  • Cutting board
  • Measuring spoons
  • Measuring cups
  • Paper towels
  • Thin spatula
  • Wooden spoon
  • Plate
  • Aluminum foil

Method
 

  1. Pat tilapia fillets completely dry with paper towels. Season generously on both sides with salt and pepper.
  2. Heat olive oil in a large non-stick skillet over medium-high heat. When oil shimmers, carefully place fillets in the pan. Cook for 2-3 minutes per side until golden brown and cooked through. Remove to a plate and tent with foil.
  3. Reduce heat to medium. In the same skillet, add minced garlic and sauté for 30 seconds, stirring constantly, until fragrant.
  4. Add chopped roasted red peppers and tomato paste. Cook for 1-2 minutes, stirring, until tomato paste deepens in color.
  5. Pour in broth, scraping bottom of pan with a wooden spoon to deglaze. Stir in smoked paprika. Simmer for 2 minutes.
  6. Lower heat to low and stir in heavy cream. Let sauce gently bubble for another minute until slightly thickened. Taste and adjust seasoning with salt and pepper.
  7. Nestle seared tilapia fillets back into the pan, spooning sauce over the top. Reheat for 1-2 minutes.
  8. Garnish with fresh parsley or basil. Serve immediately.

Notes

For a dairy-free version, substitute heavy cream with full-fat coconut milk. Any thin white fish like cod or haddock can replace tilapia. To make homemade roasted peppers, roast a large red bell pepper at 400°F for 20 minutes, then steam and peel. Store leftovers in an airtight container in the refrigerator for up to 2 days; reheat gently in a skillet. Add a handful of fresh spinach to the sauce for extra nutrients, or sprinkle with Parmesan and broil for a cheesy crust.