Description
A quick, healthy, and flavorful one-pot meal featuring tender tilapia fillets in a zesty pepper sauce. Perfect for meal prep and keeping energy levels steady during the afternoon slump.
Ingredients
Scale
- 2 tilapia fillets (approx. 6 ounces each)
- 1 large red bell pepper, chopped into strips
- 1 medium green bell pepper, chopped into strips
- 1/2 yellow onion, thinly sliced
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon freshly cracked black pepper
- 1/2 teaspoon sea salt, or to taste
Instructions
- Pat tilapia fillets dry with paper towels and season both sides lightly with salt and black pepper.
- Chop red and green bell peppers into uniform strips and thinly slice the yellow onion. Mince the garlic.
- Heat olive oil in a large skillet over medium-high heat until it shimmers.
- Sear tilapia fillets for 3-4 minutes on the first side until golden brown. Flip and cook for another 1-2 minutes until cooked through. Remove fish and set aside.
- In the same pan, sauté onions for 2 minutes until softening. Add bell peppers and cook for 3 minutes until tender-crisp. Add garlic in the last 30 seconds.
- Pour in soy sauce and lemon juice, stirring to scrape up browned bits. Simmer for 1 minute to thicken slightly.
- Return tilapia to the pan, spoon sauce over fish, and gently toss for 30 seconds to warm through. Remove from heat immediately.
Notes
Do not overcrowd the pan; cook in batches if necessary to ensure a good sear. Tilapia cooks quickly, so avoid overcooking to prevent dryness. For a spicy kick, add red pepper flakes. Use tamari or coconut aminos instead of soy sauce for a gluten-free option.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with pepper
- Calories: 250
- Sugar: 6
- Sodium: 350
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 10
- Fiber: 2
- Protein: 25
Keywords: tilapia, pepper sauce, one pot meal, healthy lunch, meal prep, quick dinner, gluten-free, dairy-free, low calorie