Smothered Tilapia

Savor the irresistible flavors of Smothered Tilapia, a comforting seafood dish that combines tender, pan-seared tilapia fillets with a creamy, savory sauce bursting with vibrant vegetables. This recipe highlights the perfect balance of juicy bell peppers, sweet cherry tomatoes, and aromatic garlic and onions, all simmered together in a luscious blend of heavy cream and chicken broth. Seasoned with paprika, cayenne for a gentle kick, and topped with fresh parsley, this dish is perfect for weeknight dinners or impressing guests. Ready in just 35 minutes, Smothered Tilapia pairs beautifully with sides like steamed rice or fluffy mashed potatoes, creating a hearty, restaurant-quality meal in the comfort of your home.

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces tilapia fillets
• 2 tablespoons olive oil
• 2 tablespoons butter
• 1 medium (finely chopped) yellow onion
• 3 cloves (minced) garlic cloves
• 1 large (diced, any color) bell pepper
• 1 cup (halved) cherry tomatoes
• 1 cup heavy cream
• 1 cup chicken broth
• 2 tablespoons (chopped) fresh parsley
• 1 teaspoon paprika
• 0.25 teaspoon (optional) cayenne pepper
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup all-purpose flour

Directions

Step 1

Season the tilapia fillets with 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and the paprika. Dredge each fillet lightly in the flour, shaking off any excess.

Step 2

Heat 1 tablespoon of olive oil and 1 tablespoon of butter in a large skillet over medium heat. Once the butter melts and begins to bubble, add the tilapia fillets. Cook for 3-4 minutes per side, or until the fish is golden brown and cooked through. Remove the fillets from the skillet and set them aside on a plate.

Step 3

Add the remaining olive oil and butter to the skillet. Once melted, add the chopped onion and sauté it for 3-4 minutes until soft and translucent. Add the minced garlic and cook for an additional 30 seconds, stirring frequently.

Step 4

Toss in the diced bell pepper and halved cherry tomatoes. Cook for 4-5 minutes until the vegetables soften slightly.

Step 5

Reduce the heat to low, then pour in the chicken broth and heavy cream. Add the remaining 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and the cayenne pepper (if using). Stir well and let the sauce simmer for 5-6 minutes, allowing it to reduce slightly.

Step 6

Return the cooked tilapia fillets to the skillet, nestling them into the sauce and vegetables. Spoon some sauce over the top of the fillets. Cover the skillet and let everything simmer for 4-5 minutes over low heat to blend the flavors.

Step 7

Sprinkle the chopped fresh parsley over the dish before serving. Pair with steamed rice, mashed potatoes, or a fresh salad for a complete meal. Enjoy!

Nutrition Facts

Serving size	(1431.5g)

Amount per serving	% Daily Value*
Calories	2040.3

Total Fat 143.3g	0%
Saturated Fat 69.4g	0%
Polyunsaturated Fat 3.5g
Cholesterol 533.8mg	0%
Sodium 3392.2mg	0%
Total Carbohydrate 54.7g	0%
Dietary Fiber 9.5g	0%
Total Sugars 14.4g
Protein 116.1g	0%

Vitamin D 4.5IU	0%
Calcium 171.0mg	0%
Iron 7.2mg	0%
Potassium 2792.0mg	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: 65.4%

Protein: 23.5%

Carbs: 11.1%