Tilapia Veggies with Red Pepper Sauce is a vibrant and flavorful dish that combines tender tilapia fillets, an array of crisp vegetables, and a rich, slightly spicy red pepper sauce. This delightful recipe is not only easy to prepare but also packed with nutrients, making it a perfect choice for health-conscious individuals.
In addition to the main recipe, the article also features three variations to cater to different dietary preferences and taste buds. For those who prefer a vegetarian option, the "Veggie Delight" variation replaces the tilapia with a medley of colorful vegetables, ensuring a hearty and satisfying meal.
For those seeking a zesty twist, the "Lemon-Herb Tilapia" variation infuses the dish with a burst of citrusy and herbaceous flavors. Lastly, the "Thai-Inspired Tilapia" variation adds an exotic touch with the inclusion of Thai chili sauce, lemongrass, and kaffir lime leaves, transporting your taste buds to the vibrant streets of Thailand.
Whether you're a seafood enthusiast, a vegetarian seeking a flavorful dish, or simply looking for a healthy and delicious meal, Tilapia Veggies with Red Pepper Sauce and its variations offer something for everyone. Get ready to embark on a culinary journey that promises to tantalize your senses and nourish your body.
HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP
Provided by Layla
Time 20m
Number Of Ingredients 12
Steps:
- Preheat oven to 400F.
- Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
- Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
- To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.
TILAPIA AND TOMATO SAUCE
White-fleshed fish and tomatoes just seem to have a natural affinity. This easy recipe is quick enough to serve on a week night and elegant enough to serve for a dinner party.
Provided by Irmgard
Categories Tilapia
Time 1h
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- In a shallow Dutch oven, heat 1 tablespoons of the oil over medium heat.
- Fry the onion, garlic, red pepper, oregano, cumin, 1/4 teaspoons each of the salt and pepper, and the hot pepper sauce, stirring often, for 15 minutes or until the vegetables are tender.
- Add the tomatoes and bring to a boil.
- Reduce the heat and simmer for about 20 minutes or until thickened and reduced to about 2 cups.
- Stir in the coriander, orange juice and lime juice.
- Meanwhile, in a non-stick skillet, heat the remaining oil over medium-high heat.
- Sprinkle the fish with the remaining salt and pepper.
- Fry, turning once, in batches and adding more oil if necessary, for 4 minutes or until browned.
- Nestle into the hot sauce and simmer for 4 minutes or until the fish flakes easily when tested.
TILAPIA WITH CREAMY SAUCE
Steps:
- Preheat the oven to 375 degrees F (175 degrees C).
- Grease a baking sheet with cooking spray. Place the tilapia fillets on the sheet, and coat them lightly with cooking spray. Spoon the melted margarine over each fillet, then drizzle with 2 tablespoons of lemon juice. Season with lemon pepper and 2 tablespoons of dill.
- Bake for 15 minutes in the preheated oven, or until the fish is opaque and flakes easily.
- While the fish is baking, combine the cream cheese, 5 tablespoons of lemon juice and 2 tablespoons of dill in a small bowl. Heat in the microwave for 1 minute and 10 seconds, then stir to blend.
- Place fillets onto serving plates, and spoon sauce around them in a decorative fashion.
Nutrition Facts : Calories 172.6 calories, Carbohydrate 3 g, Cholesterol 46.8 mg, Fat 7 g, Fiber 0.3 g, Protein 23.6 g, SaturatedFat 2 g, Sodium 480.1 mg, Sugar 0.8 g
RED PEPPER & PARMESAN TILAPIA
My husband and I are always looking for light fish recipes because of their health benefits. This Parmesan tilapia is a hit with him, and we've served it at dinner parties, too. It's a staple! -Michelle Martin, Durham, North Carolina
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture., Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.
Nutrition Facts : Calories 179 calories, Fat 4g fat (2g saturated fat), Cholesterol 89mg cholesterol, Sodium 191mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 35g protein. Diabetic Exchanges
ROASTED TILAPIA AND VEGETABLES
Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
- Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
- Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.
Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g
TILAPIA WITH ROASTED RED PEPPER CREAM SAUCE #RRSC
Ready, Set, Cook! Reynolds Wrap Contest Entry. Tilapia cooked in a pouch made of Reynold's Wrap foil is a no fuss way to prepare a delicious weekday meal. It minimizes dirty dishes and maximizes flavor! The roasted red pepper cream sauce adds a robust component that will wow your taste buds.
Provided by bbort
Categories Very Low Carbs
Time 50m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Turn broiler on high. Form a shallow bowl out of a piece of Reynold's Wrap foil. Place red pepper on foil to prevent from rolling. Broil on all sides, turning often until skin is completely charred. Remove from broiler and place pepper in a bowl. Cover with a piece of Reynolds Wrap foil and set aside.
- Tear off four pieces of Reynold's Wrap foil each about ten inches in length. Place a tilapia filet in the middle of each piece of foil. Spoon one teaspoon of lemon juice over each piece of fish. Place one tablespoon of butter in the middle of each filet. Sprinkle with 1 teaspoon salt and pepper. Crimp together foil to form a pouch and place on baking sheet. Bake for 20 minutes or until fish is flaky.
- Meanwhile make the red pepper cream sauce by removing the charred skin from the red pepper. Remove stem and seeds from pepper and roughly chop pepper. Place in a food processor and puree until smooth. Melt cream cheese in a small saucepan. Add red pepper puree and stir until heated through. Add cumin, and remaining salt.
- Remove tilapia from pouch and drizzle with roasted red pepper sauce. Serve immediately.
TILAPIA FISH TACOS WITH RED PEPPER-LIME SLAW AND BLUE CHEESE AIOLI
I love tilapia fish tacos and am always searching for that perfect fish taco. This recipe is my culmination of all of my favorite elements found in all my favorite restaurant's fish taco dishes. Garnish with lime.
Provided by Age Of Taurus
Categories World Cuisine Recipes Latin American Mexican
Time 55m
Yield 12
Number Of Ingredients 20
Steps:
- Whisk juice of 1 lime, 2 tablespoons red pepper oil, blue cheese dressing, mayonnaise, sour cream, 1 teaspoon cayenne pepper, and 1/2 teaspoon dill in a bowl until combined. Cover and place aioli sauce in freezer until ready to serve.
- Place coleslaw mix in a medium bowl. Add juice of 1 lime, 1/2 cup red pepper oil, onion, and chopped roasted red pepper. Toss together until slaw is thoroughly mixed.
- Heat 1 1/2 tablespoon vegetable oil in a skillet over high heat. Add garlic; cook until slightly browned, about 1 minute. Add tilapia; saute until starting to brown, about 2 minutes. Add juice of 1 lime, sour cream, cayenne pepper, Cajun seasoning, and dill. Cook and stir until tilapia is browned, about 4 minutes more. Reduce heat to low.
- Heat the remaining vegetable oil in a smaller skillet over medium heat. Add tortillas 1 at a time. Cook until bubbles form and tortillas are lightly browned, about 1 minute per side.
- Place a portion of the tilapia on each tortilla. Top with coleslaw mixture and chilled aioli sauce.
Nutrition Facts : Calories 355.1 calories, Carbohydrate 18.3 g, Cholesterol 19.5 mg, Fat 28.2 g, Fiber 2.5 g, Protein 8.7 g, SaturatedFat 5.3 g, Sodium 289.1 mg, Sugar 1.1 g
SAVORY TOMATO-BRAISED TILAPIA
I shared this recipe with my bunco group and now one of my friends makes it all the time. I think that's the perfect testament to just how good this dish is. -Nancy Shively, Shorewood, Illinois
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- Sprinkle fillets with seasoned salt; drizzle with lemon juice. In a large skillet, heat oil over medium-high heat. Add onion; cook and stir until tender. Add tomatoes, peppers, broth, tomato paste, garlic powder and oregano; cook and stir 2-3 minutes longer., Place fillets over tomato mixture; cook, covered, 6-8 minutes or until fish flakes easily with a fork. If desired, serve with pasta.
Nutrition Facts : Calories 254 calories, Fat 8g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 740mg sodium, Carbohydrate 10g carbohydrate (4g sugars, Fiber 2g fiber), Protein 34g protein. Diabetic Exchanges
Tips:
- Choose the right tilapia fillets. Look for fillets that are firm and have a mild, sweet flavor. Avoid fillets that are mushy or have a strong fishy smell.
- Season the tilapia fillets generously. This will help to enhance their flavor. You can use a variety of seasonings, such as salt, pepper, garlic powder, onion powder, or paprika.
- Cook the tilapia fillets over medium heat. This will help to prevent them from overcooking and becoming dry. Cook the fillets for about 3-4 minutes per side, or until they are cooked through.
- Make sure the vegetables are cooked to your liking. Some people prefer their vegetables to be al dente, while others prefer them to be softer. Cook the vegetables for the amount of time that you prefer.
- Serve the tilapia and vegetables with your favorite sauce. The red pepper sauce that is included in this recipe is a great option, but you can also use another sauce of your choice.
Conclusion:
This tilapia and vegetables with red pepper sauce is a healthy and delicious meal that is perfect for a weeknight dinner. The tilapia is a lean and flaky fish that is packed with protein, and the vegetables provide a variety of vitamins and minerals. The red pepper sauce adds a bit of spice and flavor to the dish. This recipe is easy to make and can be tailored to your own taste preferences. So next time you're looking for a quick and easy meal, give this tilapia and vegetables with red pepper sauce a try.
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