Ingredients
Scale
- 4 tilapia fillets (fresh or thawed)
- 1 tablespoon olive oil
- Salt and black pepper, to taste
- 1 tablespoon unsalted butter
- 3 garlic cloves, minced
- 1 small shallot or onion, chopped
- 3 roasted red bell peppers, drained
- 1/2 cup heavy cream (or half-and-half)
- 1/2 cup vegetable or chicken broth
- 1 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes (optional)
- 2 tablespoons grated Parmesan cheese
- Fresh parsley, chopped (for garnish)
Instructions
- Pat the tilapia fillets dry and season them with salt and pepper.
- Heat the olive oil in a skillet over medium heat. Cook the tilapia for about 3–4 minutes on each side, until they’re golden brown. Remove the fish from the skillet and set aside.
- In the same skillet, melt the butter. Add the minced garlic and chopped shallot, sauté for 1–2 minutes until they become softened.
- Blend the roasted peppers with the broth and cream until smooth. Pour this mixture into the skillet with the garlic and shallot.
- Stir in the smoked paprika, crushed red pepper flakes (if using), and grated Parmesan cheese. Allow the sauce to simmer for 5–6 minutes until it thickens slightly.
- Return the tilapia to the skillet, spooning the sauce over the fillets. Simmer for an additional 2–3 minutes until the fish is heated through.
- Garnish with fresh parsley and extra Parmesan if desired. Serve hot with rice, quinoa, or mashed cauliflower.
Notes
Ensure tilapia is patted dry for a golden sear. Adjust seasoning to taste, and consider adding lemon juice for freshness.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Skillet Cooking
- Cuisine: American
- Diet: Gluten-Free
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 15g
- Cholesterol: 30mg