Tilapia in Roasted Pepper Sauce

This hearty Tilapia in Roasted Pepper Sauce has been my family's go-to dinner when we crave something light yet satisfying. The delicate fish pairs beautifully with the vibrant, smoky pepper sauce for a meal that feels special without requiring hours in the kitchen.

I first made this dish when looking for new ways to enjoy seafood beyond the usual lemon and herb preparations. The roasted pepper sauce was such a hit that it's now requested at least twice a month in our home.

Ingredients

• 4 tilapia fillets: Look for firm fillets with a mild scent and clear eyes if buying whole
• 2 red bell peppers: Choose ones that feel heavy for their size with glossy skin
• 1 small onion: Yellow or white works best for their subtle sweetness
• 2 cloves garlic: Fresh provides the best flavor profile
• 1 tablespoon olive oil: Extra virgin adds more flavor
• 1 cup vegetable or chicken broth: Homemade intensifies the sauce flavor
• 1 tablespoon balsamic vinegar: Adds complexity and balances the sweetness
• 1 teaspoon smoked paprika: This brings a wonderful smoky depth
• 1 teaspoon dried oregano: Mediterranean oregano has more intensity
• Salt and pepper: To taste
• Fresh parsley: For garnish, brightens the final presentation

Step-by-Step Instructions

Roast the Bell Peppers:

Preheat your oven to 400°F and place whole peppers on a baking sheet. Roast for about 20 minutes until the skin blackens and blisters all over. Turn them halfway through for even charring. The deeper the char the smokier your sauce will be without becoming bitter.

Steam and Peel the Peppers:

Transfer the hot peppers to a bowl and cover tightly with a kitchen towel or plastic wrap. Let them steam for 10 minutes which loosens the skin. Gently peel away the charred skin using your fingers. Remove the stems and seeds; running them under a gentle stream of water helps remove stubborn seeds.

Sauté the Aromatics:

Heat olive oil in a skillet over medium heat until shimmering but not smoking. Add chopped onion and cook for 4 to 5 minutes, stirring occasionally until they become translucent and soft. Add minced garlic and cook for just one minute more until you can smell its fragrance. Watch carefully as garlic burns quickly.

Create the Sauce Base:

Add your peeled roasted peppers to the skillet along with broth, balsamic vinegar, smoked paprika, and oregano. Bring everything to a gentle simmer, letting the flavors meld for 5 to 7 minutes. The liquid should reduce slightly and intensify in flavor. Season with salt and pepper, balancing the flavors carefully.

Blend the Sauce:

Transfer the mixture to a blender or use an immersion blender right in the pan to create a smooth velvety sauce. A high powered blender will give you the silkiest texture. Pulse a few times then blend continuously until completely smooth. Return to low heat to keep warm if needed.

Cook the Tilapia:

In the same skillet, heat a touch more olive oil over medium high heat. Season tilapia fillets on both sides with salt, pepper, and a light dusting of smoked paprika. Place in the hot pan and cook for 3 to 4 minutes per side. The fish should be opaque and flake easily with a fork when done.

Plate and Serve:

Spoon a generous amount of the roasted pepper sauce onto each plate. Place the seared tilapia on top and add another small spoonful of sauce. Sprinkle with fresh chopped parsley just before serving for color and a bright herbaceous note.

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The smoked paprika is truly the secret ingredient in this dish. I discovered its transformative power while visiting friends in Spain where they use it liberally in seafood dishes. Even my children who typically avoid fish clean their plates when this sauce is involved.

Make Ahead Options

This recipe shines even brighter when the components are prepared in advance. The roasted pepper sauce can be made up to three days before serving and stored in an airtight container in the refrigerator. The flavors actually deepen and meld together beautifully during this rest period. When ready to serve, simply reheat the sauce gently on the stovetop while you cook the fresh fish. This make-ahead approach has saved countless dinner parties, allowing me to spend time with guests rather than in the kitchen.

Serving Suggestions

Tilapia in roasted pepper sauce pairs wonderfully with simple sides that complement without competing. My favorite accompaniment is a citrus-infused quinoa or couscous which absorbs extra sauce deliciously. For a complete Mediterranean-inspired meal, add a side of quick sautéed spinach with garlic or steamed asparagus drizzled with lemon. A piece of crusty bread is essential for sopping up every last bit of the sauce—the best part, according to my husband.

Ingredient Substitutions

While this recipe is designed for tilapia, any mild white fish works beautifully. I have successfully made this with sole, flounder, and even sea bass for special occasions. The roasted pepper sauce is equally versatile; try using yellow or orange bell peppers for a milder sweeter sauce or add a small hot pepper for heat. For a dairy-free creamier variation, blend in a quarter cup of soaked cashews with the sauce. Vegetarians can enjoy this same sauce over grilled portobello mushrooms or roasted cauliflower steaks for an equally satisfying meal.

Cultural Context

This dish draws inspiration from Mediterranean cooking, particularly Spanish and Italian traditions where peppers feature prominently in seafood preparations. The combination of sweet peppers, smoky paprika, and tangy balsamic vinegar creates a sauce reminiscent of romesco, a traditional Catalan sauce typically served with fish. In coastal Spain, similar preparations are common, especially during summer when peppers are at their peak. I first encountered a version of this dish while traveling through small fishing villages along the Mediterranean coast where local cooks pride themselves on simple preparations that let fresh ingredients shine.

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Frequently Asked Questions

→ How do I roast red peppers for the sauce?

Preheat your oven to 400°F (200°C). Place whole red peppers on a baking sheet and roast for about 20 minutes, turning them halfway through. The skin should be charred and blistered. Let them steam in a covered bowl for 10 minutes, then peel and seed.

→ Can I use frozen tilapia for this dish?

Yes, you can use frozen tilapia. Make sure to thaw it completely and pat it dry before cooking to ensure even searing.

→ What can I substitute for smoked paprika?

If you don't have smoked paprika, you can use regular paprika mixed with a pinch of cayenne for some heat, or chipotle powder for a smoky flavor.

→ Can I make the sauce ahead of time?

Yes, the roasted pepper sauce can be made up to 2-3 days in advance. Store it in an airtight container in the refrigerator and reheat before serving.

→ What sides pair well with tilapia in roasted pepper sauce?

This dish pairs well with steamed rice, quinoa, a green salad, roasted vegetables, or crusty bread to soak up the sauce.