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Pan-Seared Tilapia with Creamy Roasted Red Pepper Sauce

Tender pan-seared tilapia fillets smothered in a vibrant, creamy sauce made from roasted red peppers, garlic, and Parmesan— a quick, healthy Mediterranean-inspired dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Mediterranean
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

Tilapia
  • 4 tilapia fillets about 6 oz each
  • 2 tbsp olive oil divided
  • 1 tsp salt divided
  • 0.5 tsp black pepper divided
Sauce
  • 1 small onion finely diced
  • 3 garlic cloves minced
  • 12 oz jar roasted red peppers drained and chopped
  • 0.5 cup heavy cream
  • 0.33 cup grated Parmesan cheese
  • 0.25 cup fresh basil chopped, plus more for garnish
  • 0.5 tsp smoked paprika optional

Equipment

  • Large skillet
  • Cutting board
  • Knife
  • Spatula

Method
 

  1. Season tilapia fillets with ½ tsp salt and ¼ tsp pepper.
  2. Heat 1 tbsp olive oil in a large skillet over medium-high. Sear tilapia 3-4 minutes per side until golden and cooked through. Remove and keep warm.
  3. Add remaining oil to skillet. Sauté onion for 4-5 minutes until soft.
  4. Add garlic and cook 1 minute.
  5. Stir in roasted red peppers and cook 3 minutes.
  6. Add heavy cream and Parmesan. Stir until thickened, about 2-3 minutes. Season to taste.
  7. Stir in basil off heat.
  8. Return tilapia to skillet, spoon sauce over, and warm briefly. Garnish with basil and serve with lemon.

Notes

Use jarred roasted red peppers for convenience. For dairy-free, substitute coconut cream.