When you want a quick, elegant dinner that feels restaurant-worthy but takes minimal effort, this Quick Tilapia in Roasted Pepper Sauce is a perfect choice. Tender, flaky tilapia fillets are gently pan-seared and smothered in a smooth, creamy roasted red pepper sauce that’s bursting with flavor. The sweetness of the peppers balances beautifully with the delicate taste of the fish, creating a dish that’s both light and satisfying. I’ve made this on busy weeknights when I need something wholesome yet refined—it always turns out delicious. The best part? It’s ready in about 25 minutes, making it ideal for both weeknight dinners and special occasions. Serve it with rice, mashed potatoes, or steamed vegetables for a complete, vibrant meal that looks as good as it tastes.
Why You’ll Love This Recipe
This dish is a quick, healthy dinner that doesn’t compromise on flavor. The roasted pepper sauce is creamy yet light, enhancing the fish rather than overpowering it. It’s also naturally gluten-free, easy to customize, and perfect for anyone looking to elevate a simple seafood meal.
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Quick Tilapia in Roasted Pepper Sauce – A Light, Flavor-Packed 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. It’s perfect for busy weeknights — ready in under 25 minutes and pairs beautifully with rice, pasta, or steamed vegetables.
Ingredients
- 4 tilapia fillets (about 1 lb total)
- 1 tbsp olive oil
- 1 tbsp butter
- Salt and black pepper to taste
- 1/2 tsp paprika
- 1/4 tsp garlic powder
- 1 cup roasted red peppers (jarred or homemade)
- 1/2 cup (120ml) heavy cream
- 1/4 cup (60ml) chicken or vegetable broth
- 2 cloves garlic, minced
- 1/4 cup grated Parmesan cheese
- 1 tbsp fresh lemon juice
- 2 tbsp chopped fresh parsley (for garnish)
Instructions
- Pat the tilapia fillets dry with paper towels and season both sides with salt, pepper, paprika, and garlic powder.
- In a large skillet, heat olive oil and butter over medium heat. Add tilapia fillets and cook for 3–4 minutes per side until golden and cooked through. Remove and set aside on a plate.
- In the same skillet, add minced garlic and sauté for 30 seconds until fragrant.
- Add roasted red peppers, cream, and broth. Simmer for 2–3 minutes, then transfer mixture to a blender or use an immersion blender to puree until smooth.
- Return the sauce to the skillet, stir in Parmesan cheese and lemon juice, and simmer for 1–2 minutes until slightly thickened.
- Return tilapia to the skillet, spoon the sauce over the fillets, and heat gently for 2 minutes.
- Garnish with chopped parsley and serve immediately with rice, quinoa, or mashed potatoes.
Notes
- Substitute tilapia with cod, haddock, or halibut if desired.
- For a lighter sauce, replace heavy cream with half-and-half or coconut milk.
- To add spice, blend a pinch of red pepper flakes into the sauce.
- Pairs wonderfully with roasted vegetables or garlic bread.
- 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 provide a mild, tender base for this recipe. They cook quickly and absorb flavors beautifully, making them ideal for a quick pan sauce.
Roasted red peppers (jarred or freshly roasted) create the rich, vibrant foundation of the sauce. Their natural sweetness and smokiness pair perfectly with the delicate fish.
Garlic adds depth and warmth to the sauce. A quick sauté releases its aroma and infuses the oil with flavor.
Olive oil gives the sauce a silky texture and is perfect for searing the fish to a golden crust.
Heavy cream or half-and-half makes the roasted pepper sauce luxuriously smooth without feeling heavy.
Parmesan cheese enhances the creaminess and adds a subtle, savory edge that ties all the flavors together.
Onion provides gentle sweetness and body to the sauce when blended with the peppers.
Paprika or smoked paprika gives a subtle smoky undertone, deepening the sauce’s color and complexity.
Lemon juice brightens the dish, cutting through the richness of the cream and balancing the flavors beautifully.
Salt and black pepper are essential for seasoning, ensuring the flavors shine through perfectly.
Fresh parsley adds a pop of color and a fresh finish when sprinkled over the final dish.
Directions
Pat the tilapia fillets dry with paper towels and season both sides with salt, pepper, and a pinch of paprika.
In a large skillet, heat olive oil over medium-high heat. Add the fish and cook for about 3–4 minutes per side, until golden and cooked through. Remove from the pan and set aside.
In the same skillet, add a bit more olive oil and sauté chopped onion and garlic until fragrant, about 2 minutes. Add roasted red peppers and cook for another minute. Transfer the mixture to a blender, add heavy cream and Parmesan cheese, and blend until smooth and creamy.
Return the sauce to the skillet and warm over low heat. Stir in lemon juice and adjust seasoning with salt and pepper. Add the cooked tilapia back into the pan, spooning the sauce over the top. Simmer gently for 2–3 minutes to let the flavors meld.
Serve immediately, garnished with chopped fresh parsley and a squeeze of lemon for brightness.
Equipment needed :
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 serves 4. Prep time: 10 minutes. Cooking time: 15 minutes. Total time: 25 minutes for a quick, elegant meal.
Storage/reheating
Refrigerate leftovers in an airtight container for up to 3 days. Reheat gently in a skillet over low heat with a splash of cream or water to prevent the sauce from separating. Avoid microwaving at high heat, as it can overcook the fish.
Variations and Customizations
Spicy Roasted Pepper Sauce – Add a pinch of red pepper flakes or cayenne for heat.
Tomato-Pepper Blend – Mix in a few sun-dried tomatoes for extra tang and sweetness.
Herb Lovers’ Version – Add basil, oregano, or thyme to the sauce for a Mediterranean flair.
Garlic Butter Tilapia – Finish the dish with a pat of garlic butter instead of cream for a lighter version.
Roasted Veggie Sauce – Add roasted zucchini or carrots to the pepper blend for extra nutrition and texture.
Pasta Companion – Serve the tilapia and sauce over fettuccine or penne for a comforting seafood pasta.
Coconut Cream Variation – Use coconut milk instead of heavy cream for a tropical twist.
Grilled Tilapia – Grill the fish and top it with the sauce for a smoky flavor.
Cheesy Finish – Sprinkle extra Parmesan on top before serving for a savory crust.
Low-Carb Version – Serve over cauliflower rice or steamed vegetables for a keto-friendly meal.
FAQs
Can I use another fish instead of tilapia?
Yes, cod, halibut, or snapper work beautifully in this recipe.
Can I make this sauce ahead of time?
Absolutely. Store the blended sauce in the refrigerator for up to 2 days and reheat gently before serving.
Do I have to use cream?
You can substitute milk, half-and-half, or coconut milk for a lighter sauce.
Can I use roasted peppers from a jar?
Yes, jarred peppers save time and taste just as good as homemade.
Why is my sauce too thin?
Simmer it a few extra minutes to reduce or add a tablespoon of grated Parmesan to thicken.
How do I prevent the fish from breaking apart?
Use a non-stick skillet and avoid flipping more than once.
Can I make it dairy-free?
Yes, replace cream with coconut milk and omit the cheese.
What sides go best with this dish?
Rice, mashed potatoes, or roasted vegetables pair wonderfully.
How do I store leftovers?
Keep in an airtight container and refrigerate for up to 3 days.
Can I freeze the sauce?
Yes, freeze the sauce separately for up to 1 month. Thaw and reheat gently before serving.
Conclusion
Quick Tilapia in Roasted Pepper Sauce is a restaurant-quality meal that comes together effortlessly. The tender fish and creamy, flavorful sauce make it an elegant yet approachable dish that’s perfect for any occasion. It’s light, fresh, and satisfying—a true weeknight gem that feels like a special treat. Once you try it, this will become one of your go-to recipes for a quick and flavorful dinner.
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