Description
A quick, restaurant-style dinner featuring seared tilapia fillets in a rich, creamy garlic and pepper sauce. Ready in under 20 minutes, this dish balances mild fish with spicy, savory flavors.
Ingredients
Scale
- 4 to 6 tilapia fillets (about 6 ounces each)
- 2 tablespoons unsalted butter (divided)
- 1 tablespoon olive oil
- 2 tablespoons all-purpose flour
- Sea salt and freshly cracked black pepper
- 4 to 5 cloves garlic, minced
- 1 medium red bell pepper, diced
- 1 small jalapeño or serrano pepper, finely chopped and seeds removed
- 1 cup heavy cream
- 1/2 cup dry white wine (or chicken broth with lemon juice)
- 1/4 cup freshly grated Parmesan cheese
- 2 tablespoons fresh parsley, chopped
Instructions
- Pat tilapia fillets dry with paper towels. Season both sides with salt and pepper, then lightly dust with flour, shaking off excess.
- Heat a heavy-bottomed skillet over medium-high heat. Add 1 tablespoon butter and 1 tablespoon olive oil. Wait until butter foams.
- Sear fillets for 3-4 minutes per side until golden brown and opaque. Remove to a plate and tent with foil.
- Reduce heat to medium. Add remaining 1 tablespoon butter, diced red peppers, and chopped jalapeño. Sauté until peppers soften (2 minutes).
- Add minced garlic and cook for 30 seconds until fragrant.
- Pour in white wine to deglaze the pan, scraping up browned bits. Simmer for 1 minute.
- Add heavy cream and bring to a gentle simmer.
- Stir in Parmesan cheese, whisking until melted and sauce thickens. Adjust seasoning.
- Return tilapia to the pan, nestling into the sauce. Let sit for 1 minute to reheat.
- Sprinkle with fresh parsley and serve immediately.
Notes
Ensure fish is completely dry before searing to prevent steaming. Do not overcrowd the pan; cook in batches if necessary. Add garlic after peppers to prevent burning. If sauce is too thick, add a splash of milk or broth. If too thin, simmer longer. Tilapia is done at 145°F.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 350
- Sugar: 2
- Sodium: 400
- Fat: 20
- Saturated Fat: 12
- Carbohydrates: 5
- Fiber: 1
- Protein: 25
Keywords: tilapia, garlic butter, pepper sauce, quick dinner, weeknight meal, seafood, creamy sauce, restaurant style