There's nothing quite like the vibrant, sun-kissed flavors packed into this Quick Tilapia in Roasted Pepper Sauce! Delicate, flaky tilapia fillets are blanketed with a velvety roasted pepper sauce that's both smoky and slightly sweet. The best part? The entire meal comes together in just half an hour, making it an absolute lifesaver for busy weeknights.

You'll fall for the savory richness, gentle garlic warmth, and zesty fresh herbs-all in a silky tomato and roasted pepper blend. This dish feels like Mediterranean summer on a plate, yet requires no fancy techniques or hard-to-find ingredients.

If you're craving something quick, healthy, and packed with wow-factor, this tilapia will be your new dinner hero. Perfect for impressing company, fueling your family, or treating yourself to a restaurant-style meal at home!

Inspired by my love of bold flavors and simple prep, this has become one of my family's most-requested dinners. Let's dive in!

A beautifully plated tilapia fillet topped with glossy roasted pepper sauce and sprinkled with fresh herbs

Why You'll Love This Recipe

On the table in 30 minutes-weeknight dinner perfection
Silky, smoky roasted pepper sauce is unbelievably flavorful
Light, healthy, and protein-rich for guilt-free seconds
Minimal clean-up, one skillet operation
Versatile and easy to pair with your favorite sides

Key Ingredients for Quick Tilapia in Roasted Pepper Sauce

See recipe card below for full list of measurements, ingredients, and instructions.

Tilapia Fillets

Tilapia's mild, delicate flavor makes it the perfect canvas for bold sauces. Choose fillets that are firm, moist, and free of any strong fishy odor. Fresh or safely thawed, skinless fillets work best here. You can substitute with other white fish like cod or snapper if you prefer-just adjust the cook time as needed for thicker fillets.

Roasted Red Peppers

Roasted red peppers are the smoky, sweet backbone of the sauce. Jarred peppers save tons of time and bring deeply developed flavor to the dish. If you have fresh peppers, you can roast them over a gas flame or in the oven, peel, and use them instead. For extra depth, opt for fire-roasted peppers.

Garlic

Fresh garlic adds aromatic warmth and subtle spiciness that lifts the entire sauce. Mince garlic finely for even flavor and avoid burning it during sautéing. In a pinch, granulated garlic works, but the fresh stuff really makes a difference here.

Crushed Tomatoes

A splash of canned crushed tomatoes gives the sauce its body and tang. Look for a good-quality variety with just tomatoes and salt. You can swap with diced tomatoes or passata if needed, but adjust for texture accordingly.

Smoked Paprika

Smoked paprika delivers a gentle, earthy heat and accentuates the Mediterranean feel of the dish. If you don't have smoked, sweet paprika will work, but you'll lose some earthiness. For a touch of spice, try using hot paprika instead.

Quick Tilapia in Roasted Pepper Sauce cooking process

Instructions for Quick Tilapia in Roasted Pepper Sauce

See recipe card below for full list of measurements, ingredients, and instructions.

Prep the Tilapia

Season tilapia fillets with ¼ teaspoon salt and ¼ teaspoon black pepper on both sides. Patting the fillets dry helps them sear beautifully.

Sear the Fillets

Heat olive oil over medium-high in a large nonstick or stainless skillet. Add tilapia and cook for 2-3 minutes per side, until just golden and opaque in the center. Remove fillets to a plate and tent loosely with foil to keep warm. Don't overcrowd-cook in batches if needed.

Blend the Roasted Pepper Sauce

While the fish is cooking, combine roasted red peppers, crushed tomatoes, and ¼ cup broth in a blender or food processor. Pulse until smooth, scraping down as needed.

Sauté Garlic and Build the Sauce

Lower the heat to medium and add a bit more oil if pan seems dry. Add minced garlic to the skillet and sauté for 30 seconds until fragrant. Pour in the blended pepper-tomato mixture, remaining broth, smoked paprika, oregano, red pepper flakes (if using), and ¼ teaspoon each salt and pepper. Simmer for 5 minutes, stirring occasionally.

Finish the Sauce and Return the Fish

Stir in lemon juice and taste, adjusting seasoning if needed. Nestle the tilapia fillets back into the sauce and spoon some sauce over each. Simmer gently for 2-3 minutes to warm through.

Garnish and Serve

Sprinkle with fresh parsley or basil. Serve immediately, spooning extra sauce over each fillet. Enjoy!

Recipe Variations

Make It Spicy

If you love heat, ramp up the red pepper flakes or stir in a little cayenne. Sliced fresh chili peppers also make a great garnish for an extra punch.

Dairy-Free Creamy Option

For a lusciously creamy sauce, blend in 2 tablespoons of coconut cream or plain Greek yogurt into the roasted pepper mixture before simmering. If using yogurt, take the pan off the heat before stirring it in to prevent curdling.

Vegan Swap

Go fully plant-based by swapping tilapia for thick slices of grilled tofu or seared cauliflower steaks. Use vegetable broth and the rest of the sauce ingredients as written-you'll still get all that Mediterranean magic.

Use Different Fish

Try this sauce with cod, snapper, or even shrimp-just adjust cooking times so the fish doesn't dry out. Slightly thicker fillets may need an extra minute or two in the skillet.

Serving Suggestions

Serve this stunning tilapia over fluffy couscous, creamy mashed potatoes, or a delicate bed of steamed rice to soak up every drop of that dreamy roasted pepper sauce. For extra crunch and color, add a quick side salad or sautéed green beans. Garnish with lemon wedges and an extra sprinkle of freshly chopped herbs to make it pop!

Storage and Reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm tilapia and sauce together in a covered skillet over low heat just until hot; avoid boiling to keep fillets from drying out. This dish isn't ideal for freezing since the fish can become mushy, but the sauce itself can be frozen for up to 2 months.

Frequently Asked Questions About Quick Tilapia in Roasted Pepper Sauce (FAQ)

Q: Can I use frozen tilapia fillets for this recipe?

A: Yes! Just be sure to thaw them completely and pat dry to prevent excess moisture, which can affect searing.

Q: What can I use instead of roasted red peppers?

A: Roasted yellow or orange bell peppers will give a similar sweetness, though the color will be different. You could also try a jar of piquillo peppers for extra depth.

Q: Is this recipe gluten-free?

A: Yes, this recipe is naturally gluten-free. Just double-check your broth to ensure it's certified gluten-free.

No matter your skill level, this Quick Tilapia in Roasted Pepper Sauce is sure to become a steady favorite-fast, fresh, and flavor-packed! If you make it, I'd love to hear how it turns out. Leave a comment or rating below, and let's keep sharing the deliciousness!