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Tilapia in Roasted Pepper Sauce


  • Author: Imili Johnson
  • Total Time: 30 minutes

Ingredients

Scale

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)

Instructions

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.

Notes

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.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes

Nutrition

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