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Tilapia in Pepper Sauce

Close-up of a seasoned Tilapia in Pepper Sauce, topped with sautéed red, yellow, and green bell peppers and fresh parsley.
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A simple recipe for pan-seared tilapia served with a flavorful sauce made from mixed bell peppers and garlic.

Ingredients

Scale
  • 4 (6 ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon butter
  • 1 medium yellow onion, sliced
  • 2 cloves garlic, minced
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 1/2 cup chicken broth
  • 1/4 cup heavy cream
  • 1 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes (optional, for heat)
  • 1 tablespoon fresh parsley, chopped

Instructions

  1. Pat the tilapia fillets dry with paper towels. Season both sides with salt and black pepper.
  2. Heat the olive oil in a large skillet over medium-high heat. Place the tilapia fillets in the hot skillet and cook for 3 to 4 minutes per side until golden brown and cooked through. Remove the fish from the skillet and set aside.
  3. Reduce the heat to medium. Add the butter to the same skillet. Add the sliced onion and cook until softened, about 3 minutes.
  4. Add the minced garlic, red bell pepper, and green bell pepper to the skillet. Cook, stirring occasionally, for 5 to 7 minutes until the peppers are tender-crisp.
  5. Pour in the chicken broth and add the dried oregano and red pepper flakes, if using. Bring the mixture to a simmer and let it cook for 2 minutes, scraping up any browned bits from the bottom of the pan.
  6. Stir in the heavy cream. Let the sauce simmer gently for 1 minute until it thickens slightly. Taste the sauce and add more salt or pepper if needed.
  7. Return the cooked tilapia fillets to the skillet, nestling them into the pepper sauce. Spoon some sauce over the fish.
  8. Cook for 1 minute to reheat the fish. Garnish with fresh chopped parsley before serving.

Notes

  • For a milder sauce, omit the red pepper flakes.
  • Serve this dish over white rice or with steamed asparagus.
  • If you prefer a thicker sauce, mix 1 teaspoon of cornstarch with 1 tablespoon of cold water, then stir this slurry into the simmering sauce until it reaches your desired consistency.

Nutrition

Find it online: https://whiskdaily.com/tilapia-in-pepper-sauce-recipe/