Description
A quick and vibrant weeknight dinner featuring seared tilapia fillets topped with a glossy, zesty sauce made from sweet bell peppers, onions, butter, and fresh lime zest.
Ingredients
Scale
- 4–6 oz Tilapia fillets (fresh or thawed)
- Neutral oil (avocado or light olive oil) for searing
- Kosher salt
- Freshly cracked black pepper
- 1 Red bell pepper, diced
- 1 Yellow bell pepper, diced
- 1/2 medium Red onion, finely chopped
- 2 tbsp Unsalted butter (divided)
- 2 cloves Garlic, minced
- 2 tbsp Dry white wine or low-sodium chicken/vegetable broth
- 1 Fresh lime (juice and zest)
- Fresh flat-leaf parsley, chopped (for garnish)
- Lime wedges (for serving)
Instructions
- Pat tilapia fillets completely dry with paper towels. Season both sides generously with salt and black pepper.
- Heat a large skillet over medium-high heat. Add neutral oil and heat until shimmering.
- Place fillets in the pan. Do not move for 2-3 minutes to form a golden crust. Flip and cook for another 1-2 minutes until opaque and flaky. Remove to a plate and tent with foil.
- Reduce heat to medium. Add 1 tablespoon of butter to the same pan. Once melted, add diced peppers and onions. Sauté for 4-5 minutes until tender-crisp.
- Add minced garlic and cook for 30-60 seconds until fragrant.
- Pour in white wine or broth to deglaze the pan, scraping up browned bits. Simmer for 1-2 minutes to reduce slightly.
- Stir in the remaining butter to create a glossy emulsion.
- Remove pan from heat. Stir in fresh lime juice and lime zest. Taste and adjust seasoning.
- Return fish to the pan briefly to warm through or spoon sauce over fish on the plate. Garnish with parsley and serve with lime wedges.
Notes
Ensure fish is dry before searing to prevent steaming. Do not overcrowd the pan. Use fresh lime zest for best flavor. Tilapia is done when opaque and flakes easily with a fork (internal temp 145°F). Can be substituted with cod, halibut, or salmon.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 280
- Sugar: 5
- Sodium: 350
- Fat: 14
- Saturated Fat: 5
- Carbohydrates: 8
- Fiber: 2
- Protein: 28
Keywords: tilapia, pepper sauce, citrus, quick dinner, weeknight meal, healthy fish, gluten-free, low calorie, easy recipe, lime zest