Tilapia in Roasted Pepper Sauce

Tilapia in Roasted Pepper Sauce is a delightful dish that marries the mild flavor of tilapia with the richness of roasted red bell peppers and creamy Parmesan sauce. This recipe is not only simple to prepare but also boasts a well-balanced flavor profile, perfect for a weeknight dinner or a special occasion. The tender, flaky fish is bathed in a velvety sauce, making it a family favorite that pairs beautifully with sides like rice, mashed potatoes, or pasta. This dish not only satisfies your taste buds but also provides a nutritious and delicious meal.

Ingredients:

• 4 tilapia fillets (about 1.5 lbs / 680g)
• 2 roasted red bell peppers, chopped
• 1/2 cup (120ml) heavy cream
• 1/4 cup (60ml) chicken broth
• 1/4 cup (60g) grated Parmesan cheese
• 1 small onion, chopped
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 tbsp butter
• 1 tsp paprika
• Salt and pepper to taste
• Fresh basil or parsley, chopped (for garnish)

Preparation:

Step 1:
Begin by seasoning the tilapia fillets. Sprinkle salt, pepper, and paprika on both sides of each fillet. This not only enhances the flavor but also helps create a golden crust when cooked.

Step 2:
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Once the oil is shimmering, place the seasoned tilapia fillets in the skillet. Cook for 3-4 minutes on each side until golden brown and cooked through. The fish should be flaky and opaque when done. Remove the fillets from the skillet and set them aside on a plate.

Step 3:
Using the same skillet (without cleaning it to retain the flavors), melt 1 tablespoon of butter. Add the chopped onion and sauté for about 3 minutes, or until it becomes translucent and soft.

Step 4:
Add the minced garlic to the skillet and cook for an additional minute, stirring frequently to avoid burning. Garlic releases its aroma quickly, infusing the base of the sauce with a delicious fragrance.

Step 5:
Stir in the chopped roasted red bell peppers and pour in the chicken broth. Allow the mixture to simmer for 5 minutes, letting the flavors meld together. This step is crucial for creating a rich, flavorful base for the sauce.

Step 6:
After 5 minutes, stir in the heavy cream and Parmesan cheese. Keep stirring until the cheese has melted and the sauce begins to thicken. This should take around 2-3 minutes. The sauce should have a smooth, creamy texture with a vibrant red color from the roasted peppers.

Step 7:
Return the cooked tilapia fillets to the skillet, carefully placing them on top of the sauce. Spoon the sauce over each fillet, ensuring they are fully coated. Allow the fish to simmer in the sauce for another 2-3 minutes to absorb the flavors and heat through.

Cooking Notes:

• For an extra layer of flavor, you can roast your own bell peppers instead of using store-bought ones. Simply char the peppers on an open flame, peel off the skin, and chop them.
• Ensure that the tilapia is cooked thoroughly but not overcooked, as it may become dry. The fish should flake easily when tested with a fork.
• The sauce can be adjusted to your preference. For a thinner sauce, add a little more chicken broth. If you prefer a thicker consistency, simmer for an additional minute or two until the sauce reaches your desired thickness.

Serving Suggestions:

• Serve the tilapia fillets hot, generously drizzled with the roasted pepper sauce. Garnish with freshly chopped basil or parsley for a burst of color and freshness.
• This dish pairs wonderfully with steamed rice, mashed potatoes, or a simple pasta, which can help soak up the delicious sauce.
• You can also serve it alongside a fresh green salad or some roasted vegetables for a complete meal.

Tips:

• If you prefer a lighter version, you can substitute heavy cream with half-and-half or a mixture of milk and Greek yogurt for a lower-calorie option.
• You can experiment with other types of white fish, such as cod or halibut, if tilapia isn’t available.
• For a bit of heat, you can add a pinch of red pepper flakes to the sauce while simmering.
• Roasted garlic can be substituted for fresh garlic for a sweeter, deeper flavor profile.

Prep Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Nutritional Information (per serving):

• Calories: 350 kcal
• Protein: 34g
• Sodium: 450mg

FAQs:

Q: Can I use frozen tilapia fillets?
A: Yes, you can use frozen tilapia fillets. Just make sure to thaw them completely before seasoning and cooking for even results.

Q: Can I make the sauce ahead of time?
A: Yes, the roasted pepper sauce can be made a day in advance. Store it in an airtight container in the refrigerator and simply reheat it on the stove before serving with the fish.

Q: What can I substitute for heavy cream?
A: If you’re looking for a lighter alternative, half-and-half, evaporated milk, or even a mixture of milk and Greek yogurt can be used as a substitute for heavy cream.

Q: Is tilapia a good source of protein?
A: Yes, tilapia is an excellent source of lean protein. It’s low in fat and provides essential nutrients like vitamin D and omega-3 fatty acids.

Q: Can I use other types of fish for this recipe?
A: Absolutely! Cod, haddock, or snapper would work well in place of tilapia, though cooking times may vary slightly based on the thickness of the fish.

Conclusion:

Tilapia in Roasted Pepper Sauce is a versatile, flavorful, and nutritious dish that comes together quickly, making it perfect for both weeknight meals and special occasions. The combination of the mild tilapia with the creamy, tangy roasted pepper sauce creates a delightful harmony of flavors that will leave your guests impressed. Whether you serve it with rice, pasta, or potatoes, this dish will certainly become a regular part of your meal rotation. Enjoy this easy-to-make, elegant meal with your family and friends!

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