Description
This Tilapia in Creamy Roasted Pepper Sauce is a light, flavorful, and colorful one-pan dish. Tender tilapia fillets are simmered in a smoky-sweet roasted pepper cream sauce for a meal that feels gourmet yet comes together in just 30 minutes. Perfect for weeknight dinners, meal prep, or entertaining.
Ingredients
Scale
- 4 tilapia fillets (fresh or thawed)
- 1 tablespoon olive oil
- Salt and black pepper, to taste
- 1 tablespoon unsalted butter
- 3 garlic cloves, minced
- 1 small shallot or onion, chopped
- 3 roasted red bell peppers, drained
- 1/2 cup heavy cream (or half-and-half)
- 1/2 cup vegetable or chicken broth
- 1 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes (optional)
- 2 tablespoons grated Parmesan cheese
- Fresh parsley, chopped (for garnish)
Instructions
- Season & Sear Tilapia: Pat fillets dry and season with salt and pepper. Heat olive oil in a skillet and cook tilapia 3–4 minutes per side until golden. Remove and set aside.
- Make the Sauce Base: In the same skillet, melt butter. Add garlic and shallot, sauté 1–2 minutes until softened.
- Blend Sauce: Blend roasted peppers with broth and cream until smooth. Pour mixture into skillet.
- Simmer: Stir in smoked paprika, chili flakes, and Parmesan. Simmer 5–6 minutes until slightly thickened.
- Finish Dish: Return tilapia to skillet, spoon sauce over fillets, and simmer 2–3 minutes until heated through.
- Serve: Garnish with parsley and extra Parmesan. Serve hot with rice, quinoa, or mashed cauliflower.
Notes
- Pat fish dry before cooking for a perfect sear.
- Keep sauce at a gentle simmer — boiling can separate cream.
- Dairy-free option: Use coconut cream and skip Parmesan.
- Add cream cheese for extra richness or balsamic for depth.
- Great with other white fish like cod or halibut, or even chicken.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Seafood, One-Pot Meals
- Method: Stovetop, One-Pan
- Cuisine: American, Fusion
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 280
- Sugar: 3g
- Sodium: 390mg
- Fat: 16g
- Saturated Fat: 7g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 80mg
Keywords: Tilapia in Creamy Roasted Pepper Sauce, Healthy Tilapia Recipes, Tilapia Dinner Ideas, Fish in Pepper Sauce, Easy Seafood Recipes