Pan-Seared Tilapia with Spicy Tomato-Pepper Sauce

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Light and flaky tilapia fillets pan-seared and topped with a zesty sauce of fresh tomatoes, garlic, and Scotch bonnet peppers for a vibrant seafood dish. This African-inspired seafood recipe, ready in about 25 minutes, pairs tilapia fillets, olive oil, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 African cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 tilapia fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Add the fillets and sear for 3-4 minutes per side until golden and cooked through. Remove from pan and keep warm.
  3. Step 3: In the same skillet, add 1 tbsp olive oil and sauté 4 minced garlic cloves and 1 finely diced small onion for 2-3 minutes until fragrant and translucent.
  4. Step 4: Add 2 cups diced fresh tomatoes and 1 finely chopped scotch bonnet pepper; cook for 6-7 minutes, stirring occasionally, until the sauce thickens slightly and becomes aromatic.
  5. Step 5: Stir in 2 tbsp fresh lemon juice and 2 tbsp chopped fresh parsley, adjusting seasoning with additional salt if needed.
  6. Step 6: Spoon the spicy tomato-pepper sauce over the seared tilapia fillets and serve immediately with your choice of side.

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