French Tilapia with Peppers and Onions

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!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 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

Directions

Step 1

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

Step 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.

Step 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.

Step 4

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

Step 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.

Step 6

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

Step 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.

Step 8

Sprinkle the chopped parsley on top before serving.

Step 9

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

Nutrition Facts

Serving size	(1160.1g)

Amount per serving	% Daily Value*
Calories	1144.7

Total Fat 54.3g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 4.1g
Cholesterol 228mg	0%
Sodium 2612.0mg	0%
Total Carbohydrate 48.1g	0%
Dietary Fiber 11.7g	0%
Total Sugars 15.2g
Protein 111.3g	0%

Vitamin D 0IU	0%
Calcium 153.6mg	0%
Iron 5.9mg	0%
Potassium 2845.6mg	0%

*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: 43.4%

Protein: 39.5%

Carbs: 17.1%