French Tilapia with Peppers and Onions

Nutriscore Rating: 77/100

Elevate your weeknight dinner roster with this vibrant and flavorful French Tilapia with Peppers and Onions! This easy-to-make dish combines tender, lightly seared tilapia fillets with a colorful medley of sautéed bell peppers and onions, all infused with the aromatic blend of Herbes de Provence, fresh thyme, and a splash of white wine. Finished with a drizzle of zesty lemon juice and topped with fresh parsley, this recipe is bursting with Mediterranean-inspired flavors while remaining light and healthy. Ready in just 40 minutes, it’s perfect for busy nights yet elegant enough to impress at a dinner party. Serve it with crusty French bread or fluffy steamed rice for a complete, satisfying meal!

Recipe Information

• Prep Time: 15 min
• Cook Time: 25 min
• Total Time: 40 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

14 items

• 4 pieces tilapia fillets
• 1 medium, sliced red bell pepper
• 1 medium, sliced yellow bell pepper
• 1 medium, sliced green bell pepper
• 1 medium, sliced yellow onion
• 3 tablespoons olive oil
• 2 minced garlic cloves
• 0.25 cup white wine
• 1 teaspoon fresh thyme leaves
• 1 teaspoon dried Herbes de Provence
• 1 medium, juiced lemon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped parsley

📝 Instructions

9 steps

1. Pat the tilapia fillets dry with paper towels and season both sides with salt and black pepper.

2. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Once hot, add the tilapia fillets. Sear for 3-4 minutes on each side until lightly golden and cooked through. Remove the fillets from the skillet and set aside on a plate.

3. In the same skillet, add the remaining 1 tablespoon of olive oil, along with the sliced red, yellow, and green bell peppers and the yellow onion. Sauté for 5-7 minutes until the vegetables are softened and slightly caramelized.

4. Add the minced garlic to the skillet and cook for an additional 1 minute until fragrant.

5. Deglaze the skillet by adding the white wine, stirring to scrape up any brown bits from the bottom of the pan. Let the wine reduce by half, about 2 minutes.

6. Stir in the fresh thyme leaves, Herbes de Provence, and lemon juice. Mix thoroughly to combine.

7. Return the tilapia fillets to the skillet, nestling them among the peppers and onions. Cook for 2-3 minutes to warm the fish and allow it to absorb the flavors.

8. Sprinkle the chopped parsley on top before serving.

9. Serve warm and enjoy your French Tilapia with Peppers and Onions alongside crusty bread or steamed rice.

Nutrition Facts

1 serving (260.4g)

Calories		243
% Daily Value*
Total Fat		12.2 g	16%
	Saturated Fat	2.1 g	10%
	Polyunsaturated Fat	0.0 g
Cholesterol		50 mg	17%
Sodium		543 mg	24%
Total Carbohydrate		10.9 g	4%
	Dietary Fiber	2.6 g	9%
	Total Sugars	5.2 g
Protein		21.6 g	43%
Vitamin D		0.0 mcg	0%
Calcium		39 mg	3%
Iron		1.3 mg	7%
Potassium		552 mg	12%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 438 cal (45.6%%)

Protein: 346 cal (36.0%%)

Carbs: 176 cal (18.4%%)