Healthy Eating

[Recipe] Pan-Seared Tilapia in Tomato and 4-Pepper Sauce

By Cookbuk
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Published: November 10, 2017


For an easy, fresh and healthy meal, this pan-seared tilapia recipe hits it just right with its delicious tomato and 4-pepper sauce…

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[Recipe] Pan-Seared Tilapia in Tomato and 4-Pepper Sauce

Prep Time: 5 minutes

Cook Time: 20 minutes

Serving Size: 1

Ingredients

    For Tilapia
  • 2 Tbsp olive oil
  • 1 Fillets or 1/2 pounds fresh tilapia
  • Salt and black pepper
  • Fresh Thyme & Rosemary
    • For the tomato and 4-pepper sauce
  • 2 Tbsp olive oil
  • 1 clove of minced garlic
  • 1 tomato
  • 1 habanero
  • 1 bullion cube
  • 1/2 red onion
  • 4-bell pepper (combine different colors)

Instructions

    For the Tomato and 4-Pepper Sauce
  1. Heat oil in a large sauté pan over medium heat.
  2. Add onions and garlic and sauté for 1 minute, or until garlic is fragrant.
  3. Add the tomatoes and peppers and cook, stirring occasionally, until they are soft about 5-10 minutes.
  4. Add the bullion cube, stir, and allow the mixture to come to a light simmer.
  5. Transfer the sauce to a large bowl and set aside for later
    6. For the Tilapia
  6. Heat oil in the same pan over medium heat.
  7. Season both sides of fish with salt and pepper.
  8. Place tilapia fillet in the oil
  9. Add thyme and rosemary springs
  10. Cook until golden brown, about 3 minutes on both side.
  11. Pour the sauce over the fish and let simmer for 2mins.
https://www.radianthealthmag.com/healthy-eating/recipe-pan-seared-tilapia-tomato/

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About Cookbuk

I love good food! Although I am not a “professional chef” I love trying new recipes and thinking of ways to modify existing ones (especially with Nigerian food) without losing the essence of the dish. I love the reaction people have to my food because why put something in your mouth if you don’t enjoy it right? I love cooking, I spend an unhealthy amount of time in my kitchen (and anybody else’s kitchen I go into), cooking relaxes me.

Cookbuk is a way to share my love for food, my successful and failed test recipes (trust me there have been a lot) and most of all it’s a way for me to get everyone excited to cook something for themselves.

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