This vibrant and flavorful pan-seared tilapia is perfectly seasoned and garnished with a mix of red, green, and yellow bell peppers. The colorful peppers add a delightful crunch and elevate the dish’s presentation, making it perfect for a weeknight dinner or a special occasion.
Preparation Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients (Serves Four People)
- 4 tilapia fillets (about 150g each)
- 1 red bell pepper, thinly sliced (about 150g)
- 1 green bell pepper, thinly sliced (about 150g)
- 1 yellow bell pepper, thinly sliced (about 150g)
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
- 1 teaspoon paprika
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh parsley, chopped (for garnish)
1 tablespoon is approximately 15 ml, and a teaspoon is approximately 5 ml.
Preparation Method
Step 1: Prepare the Peppers
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced red, green, and yellow bell peppers to the skillet. Sauté for 5-7 minutes, stirring occasionally, until the peppers are tender and slightly charred. Add the minced garlic during the last minute of cooking. Season with salt and freshly ground black pepper. Remove from heat and set aside.
Step 2: Season the Tilapia
Season both sides of the tilapia fillet with salt, pepper, and paprika. Drizzle with fresh lemon juice.
Step 3: Sear the Tilapia
In the same skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Add the tilapia fillets to the pan and sear for 6-10 minutes on each side or until the fish is golden brown and flakes easily with a fork.
Step 4: Serve
Transfer the seared tilapia fillets to serving plates. Garnish with the sautéed tri-colored peppers and sprinkle with chopped parsley. Serve with extra lemon wedges if desired.
Tips and Tricks
- Avoid Overcooking: Tilapia is a delicate fish that cooks quickly. Check the cooking time to prevent it from drying out.
- Add More Flavor: To enhance the flavor, add a splash of white wine to the skillet while sautéing the peppers.
- Pepper Varieties: Mix other pepper varieties, like orange or mini sweet peppers for more color and flavor.
Serving Suggestions
- Rice: Serve the tilapia over a fluffy jasmine or brown rice bed for a complete meal.
- Green Salad: Pair with a light green salad dressed with lemon vinaigrette to add freshness to the dish.
Wine Pairing
Pair this dish with a crisp white wine, such as a Sauvignon Blanc or a dry Riesling. These wines’ refreshing acidity complements the tilapia and enhances the brightness of the peppers.
Nutritional Information (Per Serving)
Calories: 220 kcal
Protein: 28g
Fat: 10g
Carbohydrates: 6g
Fiber: 2g
Sodium: 320 mg
Storage Suggestions
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheating: Gently reheat in a skillet over low heat or microwave to avoid drying out the fish. It’s best to eat the tilapia fresh.
About the Tilapia with Tri-Colored Pepper Garnish
Pan-seared tilapia is a light and healthy dish that is simple to prepare and flavorful. The tri-colored peppers add a pop of color and texture, creating a well-balanced meal that is as visually appealing as delicious.
Cultural Context
Tilapia is a popular fish worldwide due to its mild flavor and versatility in cooking. It’s a common choice in many cuisines, from Mediterranean to Latin American. This recipe, combined with colorful bell peppers, reflects a fusion of vibrant flavors and simple, healthy cooking traditions.
