Ingredients
• 4 (6 oz) tilapia fillets (or cod, halibut)
• Salt & black pepper to taste
• 1 tbsp olive oil (plus extra for drizzling)
• 1 clove garlic, minced
• 1 can (12 oz) roasted red peppers, drained (or 2 fresh roasted)
• ¼ cup vegetable or chicken broth
• 1 tsp lemon juice
• ½ tsp smoked paprika
• ¼ tsp oregano
• Pinch of red pepper flakes (optional)
• Fresh parsley or basil, chopped (for garnish)
Instructions
- Prep the fish: Pat tilapia dry with paper towels. Season both sides with salt and pepper.
- Heat olive oil in a large skillet over medium heat. Add fillets and cook 3–4 minutes per side, until opaque and flaky. Remove and keep warm.
- In the same pan, add a splash more oil if needed. Sauté garlic 30 seconds until fragrant.
- Add roasted red peppers, broth, lemon juice, smoked paprika, oregano, and red pepper flakes. Simmer 5–7 minutes, stirring occasionally, until slightly thickened.
- Use an immersion blender to purée the sauce until smooth (or transfer to a blender and return to pan).
- Taste and adjust seasoning—add more lemon for brightness or a pinch of sugar if too acidic.
- Return fish to the skillet, spooning sauce over the top. Warm through 1–2 minutes.
- Serve hot, drizzled with extra olive oil and garnished with fresh herbs.
✨ Perfect pairings:
• Quinoa, rice, or mashed potatoes
• Steamed asparagus or sautéed spinach
• Crusty bread for dipping into the sauce
💡 Make it creamy: Stir in 2 tbsp cream cheese or Greek yogurt at the end for a silkier texture.
PREP TIME & NUTRITION :
Prep Time : 10 mins , Cook Time : 20 mins , Total Time : 30 mins , Servings : 4 , Calories : 180 , Net Carbs: 7g , Fats: 7g , Protein: 24g