Tilapia Veggies With Red Pepper Sauce Recipes

TILAPIA & VEGGIES WITH RED PEPPER SAUCE

Tilapia & Veggies with Red Pepper Sauce image

The look and taste of this impressive dish are delectably deceiving. Only the cook needs to know how quickly the saucy white fish and sauteed veggies come together. -Helen Conwell, Fairhope, Alabama

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 6 servings.

Number Of Ingredients 13

Ingredients

1/2 cup dry white wine or chicken broth
1/4 cup water
1 tablespoon lemon juice
1 teaspoon salt, divided
6 tilapia fillets (4 ounces each)
2 small yellow summer squash, cut into 1/4-inch slices
1 medium zucchini, cut into 1/4-inch slices
1 medium onion, halved and sliced
1 tablespoon olive oil
1 garlic clove, minced
1/4 teaspoon pepper
1/3 cup roasted sweet red peppers, drained
1 tablespoon white balsamic vinegar

Steps:

In a large skillet, bring wine, water, lemon juice and 1/2 teaspoon salt to a boil. Reduce heat; add tilapia. Poach, uncovered, for 5-10 minutes or until fish flakes easily with a fork, turning once. Remove and keep warm. , Bring poaching liquid to a boil; cook until reduced to about 1/2 cup. Meanwhile, in another skillet, saute the yellow squash, zucchini and onion in oil until tender. Add garlic; cook 1 minute longer. Sprinkle with pepper and remaining salt. , In a blender, combine the reduced liquid, roasted peppers and vinegar; cover and process until smooth. Serve with fish and vegetables.

Nutrition Facts : Calories 163 calories, Fat 3g fat (1g saturated fat), Cholesterol 55mg cholesterol, Sodium 490mg sodium, Carbohydrate 7g carbohydrate (5g sugars, Fiber 2g fiber), Protein 23g protein. Diabetic Exchanges

RED PEPPER & PARMESAN TILAPIA

Red Pepper & Parmesan Tilapia image

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

Ingredients

1 large egg, lightly beaten
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
4 tilapia fillets (6 ounces each)

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

PAN-FRIED TILAPIA WITH TOMATILLO RED PEPPER SAUCE

Pan-Fried Tilapia with Tomatillo Red Pepper Sauce image

This recipe is a fantastic way to make use of tomatillos in a simple way. As a sauce, it is perfect for the light and versatile tilapia. You'll love it and want to make more!

Provided by Sarah

Categories World Cuisine Recipes Latin American Mexican

Time 50m

Yield 4

Number Of Ingredients 16

Ingredients

cooking spray
1 large red bell pepper, seeds removed and pepper quartered lengthwise
2 teaspoons canola oil
1 cup husked, cored and chopped tomatillos
salt and ground black pepper to taste
1 clove garlic, minced
¼ cup chopped fresh parsley, or to taste
2 tablespoons rice vinegar
1 teaspoon honey
2 tablespoons all-purpose flour
2 teaspoons chili powder
1 teaspoon dried oregano
4 tilapia fillets
2 teaspoons canola oil
1 lemon, halved and seeds removed
1 sprig fresh cilantro, chopped

Steps:

Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source. Line a baking sheet with aluminum foil, and spray with cooking spray. Place the pepper pieces cut sides down onto the prepared baking sheet. Cook under the preheated broiler until the skin of the pepper has blackened and blistered, 5 to 10 minutes. Place the blackened pepper pieces into a bowl, and tightly seal with plastic wrap. Allow the pepper to steam as it cools, about 20 minutes. Once cool, remove and discard the skins.
Heat 2 teaspoons of canola oil in a large nonstick skillet over medium heat, and cook and stir the tomatillos until softened, about 8 minutes. Sprinkle with salt and black pepper, and mix in the garlic. Cook and stir until the garlic is softened, about 1 minute. Place the hot tomatillos into a blender, and add the roasted red pepper, parsley, rice vinegar, and honey. Blend the sauce until smooth, and set aside.
In a shallow bowl, mix together the flour, chili powder, and dried oregano. Sprinkle the fish fillets with salt and black pepper, and dredge in the flour mixture until coated.
Heat 2 teaspoons of canola oil in a skillet over medium-high heat. Cook the fish until browned, 2 to 3 minutes; carefully flip the fish over and cook on the other side until the meat is opaque and slightly flaky and the fish has browned, about 4 minutes.
Transfer fish to a serving platter. Squeeze the lemon halves over the fish, and serve with sauce. If sauce has cooled, pour into a microwave-safe bowl, and cook in microwave on medium setting until hot, about 2 minutes.

Nutrition Facts : Calories 213.2 calories, Carbohydrate 12.4 g, Cholesterol 41 mg, Fat 7.2 g, Fiber 2.7 g, Protein 24.7 g, SaturatedFat 0.8 g, Sodium 68.1 mg, Sugar 5.6 g

TILAPIA FISH TACOS WITH RED PEPPER-LIME SLAW AND BLUE CHEESE AIOLI

Tilapia Fish Tacos with Red Pepper-Lime Slaw and Blue Cheese Aioli image

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

Ingredients

1 lime, juiced
1 cup roasted red pepper oil, divided
⅓ cup blue cheese salad dressing
¼ cup mayonnaise
½ (8 ounce) container sour cream
1 teaspoon cayenne pepper
½ teaspoon chopped fresh dill
½ (16 ounce) package coleslaw mix
1 lime, juiced
½ medium white onion, diced
1 roasted red pepper, chopped
2 tablespoons vegetable oil, divided, or as needed
4 cloves garlic, sliced
4 (3 ounce) fillets tilapia, cut into cubes
1 lime, juiced
1 tablespoon sour cream
1 tablespoon cayenne pepper
1 tablespoon Cajun seasoning
½ teaspoon chopped fresh dill
1 (12 ounce) package soft corn tortillas

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

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