Creamy Roasted Red Pepper Pan Sauce (with Tilapia)

An easy, make-ahead sauce, perfect for elevating your weekly meal prep!

This creamy roasted red pepper pan sauce is a simple, flavor-packed option that works great for meal prep. Made with basic pantry and fridge staples, it delivers big flavor without extra effort, making it a versatile addition to grain bowls, fish, chicken, tofu, or roasted vegetables. It reheats well, holds its texture, and adds just the right amount of richness to keep meals satisfying all week long.

This pan sauce is one of the simplest ways to elevate everyday proteins. Cook your protein on the stovetop, remove it from the pan, and set it aside. Using the same pan, prepare the sauce to capture all the flavorful browned bits, then spoon it back over the

protein to finish. Minimal steps, maximum flavor, done!

Yield: 4-6 servings

Total time: 30 minutes

Ingredients:

• 1 lb. tilapia filets (or other white fish, tofu, or chicken!)

• 2 Tbsp butter, divided

• 1 small yellow onion, finely chopped

• 3 cloves garlic, minced

• 1 (16-oz) jar roasted red peppers, drained

• ½ cup whole milk or cream

• ½ cup freshly grated Parmesan cheese

• 2 tsp dried parsley

• Salt and freshly ground black pepper, to taste

Directions:

1. Melt 1 Tbsp butter in a large saucepan over medium heat.

2. Add tilapia and cook on both sides until browned, about 3 minutes per side. Remove from pan and set on a plate for later. If you are cooking a different protein here, cook until done and set aside.

3. Divide the jar of roasted red peppers in half. Finely chop one half (8 oz) and set aside. Purée the remaining half in a blender until smooth.

4. Melt the remaining 1 Tbsp of butter in the pan.

5. Add the onion and garlic and sauté for about 3 minutes, until softened and fragrant.

6. Stir in the puréed and chopped peppers and cook for an additional 1-2 minutes.

7. Add the milk and Parmesan cheese, stirring until combined.

8. Season with salt and pepper, then reduce heat and let the sauce simmer for 6-8 minutes, stirring occasionally, until slightly thickened.

9. Add cooked tilapia filets (or your alternative protein) back to the pan and spoon the sauce over the filets. Cook on medium low heat until the fish is heated through.

10. Serve with rice and veggies, other grains, or even potatoes!

Tips:

Spinach or kale wilts right into the sauce! Add a cup or two if you want to pack in more

nutrition!

I love adding fresh basil to this sauce in the summer. Delish!