Pan-Seared Tilapia with Piquillo Pepper Almond Sauce, Herbed Bulgur, and Grilled Zucchini
An original fish recipe featuring golden pan-seared tilapia fillets served with a silky piquillo pepper and almond sauce, alongside fresh herb bulgur and grilled zucchini. It balances sweet, toasty, and herbal notes in an elegant yet approachable dish.
Ingredients
- 4 600 g tilapia fillets (skinless, of approx. 150 g each uno)
- 1 1/2 9 g salt (divided)
- 1/2 1 g black pepper (freshly ground)
- 4 60 ml olive oil (divided)
- 1 180 g bulgur (grano medio)
- 2 480 ml water (for cocer the bulgur)
- 2 12 g garlic (chopped finely)
- 1/4 15 g fresh parsley (chopped)
- 2 4 g fresh mint (chopped)
- 1 30 ml lemon (juice freshly squeezed and a poco of zest)
- 2 300 g zucchini (en medias lunas gruesas or bastones)
- 150 150 g piquillo peppers (escurridos)
- 40 40 g almonds (tostadas, unsalted)
- 1 40 g shallot (chopped)
- 1/2 1 g sweet paprika (for the sauce)
- 120 120 ml vegetable broth (for licuar the sauce)
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
Instructions
- 1
1. Rinse the bulgur if desired. Bring the water to a boil in a medium saucepan, add 1/2 teaspoon salt, stir in the bulgur, reduce the heat, cover, and cook for 10 to 12 minutes until tender and the liquid is absorbed. Turn off the heat and let it rest for 5 minutes.
- 2
2. While the bulgur cooks, pat the tilapia fillets dry with paper towels. Season both sides with 1 teaspoon salt and the black pepper.
- 3
3. Heat 1 tablespoon olive oil in a small skillet over medium heat. Add the shallot and 1 garlic clove; sauté for 2 to 3 minutes until fragrant and softened. Add the piquillo peppers, sweet paprika, and vegetable broth. Cook for 3 more minutes.
- 4
4. Transfer the pepper mixture to a blender or blending cup. Add the almonds, 1 tablespoon lemon juice, and blend until smooth. If needed, loosen with 1 to 2 tablespoons hot water. Keep warm.
- 5
5. Fluff the bulgur with a fork. Stir in the parsley, mint, lemon zest, 1 tablespoon lemon juice, 1 tablespoon olive oil, and the remaining garlic. Mix well and adjust salt if needed.
- 6
6. Heat a grill pan or large skillet over medium-high heat. Add 1 tablespoon olive oil and cook the zucchini for 3 to 4 minutes per side until lightly charred and tender. Season with a pinch of salt.
- 7
7. In another large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Cook the tilapia for 3 to 4 minutes on the first side and 2 to 3 minutes on the second, until golden and the center reaches 145°F/63°C.
- 8
8. If you prefer to finish the fish in the oven, transfer the oven-safe skillet to a preheated oven at 400°F/200°C for 3 to 4 minutes, until fully cooked.
- 9
9. Spoon the herbed bulgur onto each plate. Set a tilapia fillet on top, spoon the piquillo almond sauce around or over it, and serve with the grilled zucchini on the side.
- 10
10. Finish with a few extra drops of lemon juice if desired and serve immediately.
Chef tips
Lightly toast the almonds in a dry skillet for 2 to 3 minutes to deepen the sauce flavor. Do not move the fish too early in the pan; it will develop better color and release more easily.
Substitutions
You can substitute tilapia with grouper, fresh cod, or sea bass. Bulgur can be replaced with quinoa for a gluten-free version. If piquillo peppers are unavailable, use well-drained roasted red peppers.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
Illustrative imageTempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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