If you’re looking for a quick yet elegant seafood dinner, this Quick Tilapia in Roasted Pepper Sauce is exactly what you need. Tender tilapia fillets are simmered in a creamy, smoky roasted red pepper sauce that’s bursting with Mediterranean flavor. It’s a dish that looks and tastes like it came straight from a restaurant, yet it takes less than 30 minutes to prepare. I tried making this with a touch of smoked paprika for an extra depth of flavor, and it turned out perfectly balanced. Whether you serve it with rice, pasta, or crusty bread, this tilapia recipe is a comforting, wholesome meal that’s both easy and impressive.
Why You’ll Love This Recipe
This dish combines simplicity and sophistication in one pan. The creamy roasted pepper sauce is rich yet light, perfectly complementing the mild flavor of the tilapia. You only need a handful of ingredients, and the entire meal comes together in minutes—ideal for busy weeknights. It’s also naturally gluten-free and can be made dairy-free with a few simple swaps. The velvety sauce pairs beautifully with just about anything, from mashed potatoes to quinoa, making it a versatile addition to your weeknight rotation.
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Quick Tilapia in Roasted Pepper Sauce – A Flavorful Weeknight Dinner
- Total Time: 25 mins
- Yield: 4 servings
Description
Quick Tilapia in Roasted Pepper Sauce is a light yet flavorful dish featuring tender tilapia fillets simmered in a creamy roasted red pepper sauce with garlic, lemon, and herbs. Ready in under 30 minutes, it’s perfect for a healthy weeknight dinner that feels gourmet.
Ingredients
- 4 tilapia fillets (about 1 lb total)
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp paprika
- 2 cloves garlic, minced
- 1 cup roasted red peppers (from a jar), drained
- 1/2 cup heavy cream (or coconut cream for dairy-free option)
- 1/4 cup chicken broth or vegetable broth
- 1 tbsp lemon juice
- 1/4 tsp red pepper flakes (optional)
- 2 tbsp grated Parmesan cheese (optional)
- Fresh parsley, chopped (for garnish)
Instructions
- Season tilapia fillets with salt, pepper, and paprika on both sides.
- Heat olive oil in a large skillet over medium heat. Add tilapia and cook 2–3 minutes per side, until lightly golden and cooked through. Remove from skillet and set aside.
- In the same skillet, add minced garlic and sauté for 30 seconds until fragrant.
- Add roasted red peppers, broth, and lemon juice. Simmer for 2–3 minutes.
- Transfer mixture to a blender and blend until smooth (or use an immersion blender).
- Return sauce to skillet, stir in heavy cream, and simmer for 2 minutes until slightly thickened.
- Add Parmesan cheese (if using) and red pepper flakes, stirring until melted and creamy.
- Return cooked tilapia to the sauce and spoon sauce over fillets to coat.
- Garnish with chopped parsley and serve with rice, quinoa, or steamed vegetables.
Notes
- Use any white fish like cod, haddock, or halibut if tilapia isn’t available.
- For a lighter version, use half-and-half instead of heavy cream.
- This sauce pairs beautifully with pasta or mashed potatoes too.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Tilapia Fillets: Mild, tender, and quick-cooking, tilapia is perfect for soaking up the roasted pepper sauce’s rich flavors.
Roasted Red Peppers: The star ingredient of the sauce, they add smoky sweetness and vibrant color. You can use jarred or homemade roasted peppers.
Garlic: Fresh minced garlic deepens the flavor of the sauce, adding an aromatic touch.
Olive Oil: Used for sautéing and to give the sauce a silky texture. Extra virgin olive oil enhances the Mediterranean notes.
Heavy Cream: Creates a smooth, creamy base for the sauce. You can substitute with coconut cream or half-and-half for a lighter option.
Parmesan Cheese: Adds a nutty, savory finish that balances the sweetness of the peppers.
Smoked Paprika: Enhances the roasted flavor while adding a subtle smokiness to the sauce.
Lemon Juice: A squeeze of lemon brightens the dish and balances the creaminess.
Salt and Pepper: Simple yet essential seasonings that bring everything together.
Fresh Parsley: Finely chopped parsley adds color and freshness for garnish.
Directions
Start by patting the tilapia fillets dry with paper towels and seasoning both sides with salt, pepper, and a pinch of smoked paprika. Heat olive oil in a large skillet over medium heat. Add the fillets and cook for 3–4 minutes per side until golden and flaky. Remove from the pan and set aside.
In the same skillet, add a little more olive oil if needed and sauté the minced garlic for 30 seconds until fragrant. Add the roasted red peppers and cook for 2 minutes. Transfer the mixture to a blender and blend until smooth. Pour the sauce back into the pan and stir in heavy cream, Parmesan cheese, and a touch of smoked paprika. Simmer gently for 3–4 minutes until the sauce thickens slightly.
Return the tilapia fillets to the skillet, spooning the sauce over them. Let them simmer in the sauce for 2–3 minutes to absorb the flavors. Finish with a squeeze of lemon juice and sprinkle with fresh parsley. Serve warm with rice, pasta, or crusty bread to soak up every drop of the luscious sauce.
Essential Equipment :
Must-Have Tools to Get Rolling
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
9×13-inch baking dish – Ideal size to fit your rolled cabbage leaves snugly and prevent them from unraveling.
knife – A sharp, durable kitchen knife perfect for slicing, chopping, and dicing with ease.
Servings and timing
This recipe makes 4 servings.
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Perfect for serving 4 people as a quick, flavorful main course.
Storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, warm gently in a skillet over low heat, adding a splash of cream or water to loosen the sauce. Avoid overcooking the fish when reheating to keep it tender. This dish is best enjoyed fresh but can be made slightly ahead and reheated before serving.
Variations and Customizations
Dairy-Free Option: Use coconut milk or almond cream instead of heavy cream and skip the Parmesan.
Spicy Kick: Add a pinch of red pepper flakes or cayenne for extra heat.
Tomato Twist: Blend in a few sun-dried tomatoes with the roasted peppers for a deeper flavor.
Herb Infusion: Add fresh basil or thyme to the sauce for a fragrant touch.
Lighter Version: Use Greek yogurt instead of cream for a tangy, lower-fat alternative.
Seafood Swap: Replace tilapia with cod, haddock, or even shrimp for variety.
Smoky Garlic Butter Finish: Stir in a tablespoon of butter and a sprinkle of smoked paprika before serving.
Vegan Variation: Substitute the fish with grilled tofu or chickpeas and use plant-based cream and cheese.
Mediterranean Style: Add olives and capers to the sauce for a briny, savory edge.
Citrus Twist: Garnish with lemon zest for an extra burst of freshness.
FAQs
1. Can I use frozen tilapia?
Yes, just thaw completely and pat dry before cooking to ensure a crisp sear.
2. Can I use another type of fish?
Absolutely. Cod, halibut, or sea bass all work beautifully.
3. How do I make the sauce thicker?
Simmer it a few extra minutes or add a little more Parmesan cheese.
4. Can I use jarred roasted peppers?
Yes, they’re convenient and work perfectly in this recipe.
5. How can I make it dairy-free?
Use coconut milk or plant-based cream instead of heavy cream.
6. What side dishes go best with it?
Serve with rice, mashed potatoes, or crusty bread to soak up the sauce.
7. Can I make the sauce ahead of time?
Yes, you can make it up to 2 days in advance and store it in the fridge.
8. What herbs work well in this dish?
Parsley, basil, and thyme all pair wonderfully with roasted pepper sauce.
9. Can I freeze leftovers?
It’s best enjoyed fresh, as the sauce may separate when thawed.
10. How can I make it more flavorful?
Add a dash of white wine or a sprinkle of chili flakes while simmering the sauce.
Conclusion
Quick Tilapia in Roasted Pepper Sauce is the perfect balance of simplicity and sophistication. With its tender fish and creamy, smoky sauce, it’s a dish that brings restaurant-quality flavor to your table in under 30 minutes. Whether you’re cooking for family or hosting guests, this recipe is guaranteed to impress with minimal effort. The vibrant colors and rich aroma make it as beautiful as it is delicious—an easy, elegant meal you’ll want to make again and again.