Tilapia and Sweet Peppers

Posted by SanoGlobal Nutrition on Sep 11th 2019

Tilapia with Sweet Peppers

Delicate slivers of bright yellow, red, and green peppers flood this dish with flavor, fiber, potassium, vitamin A and C. This simple-to-prepare recipe works well with any kind of white fish. Add a side of brown rice, quinoa or another delicious vegetable recipe.

Tilapia with Sweet Peppers


  • 1 Tbsp. olive oil
  • 1/4 cup chopped red onion
  • 1 red bell pepper, seeded and julienned
  • 1 yellow bell pepper, seeded and julienned
  • 1 green bell pepper, seeded and julienned
  • 2 garlic cloves, minced
  • 1 can (14.5 ounces) “no salt added” whole tomatoes in juice, chopped and juice reserved
  • 1 Tbsp. Worcestershire sauce
  • 1 Tbsp. balsamic vinegar
  • 3/4 tsp. dried basil
  • 1/4 tsp. salt
  • Pinch of cayenne
  • 4 (4-ounce) tilapia fillets or other white fish fillets, such as haddock or cod


  1. In a large nonstick skillet or wok, heat the olive oil over medium heat until hot. Add the onion, peppers, and garlic. Sauté for about 5 minutes, stirring frequently, until the onions are translucent.
  2. Add the chopped tomatoes, reserved tomato juice, Worcestershire sauce, vinegar, basil, salt, and cayenne and bring to a boil.
  3. Add the fillets, spooning the tomato mixture over the fish. Reduce the heat to low, cover, and simmer for 5 to 8 minutes, until the fish is opaque and flakes easily when tested with a fork. Serve immediately.

Makes 4 servings

Per Serving: 161 calories, 5 g total fat (less than 1 g. saturated fat), 12 g carbohydrate, 19 g protein, 3 g dietary fiber, 271 mg sodium.