Tilapia with green pepper sauce and baked potatoes

75 min
Type of dish: Fish
Temperature: Hot
Ingredients for 5 portions
Ingredients for portions/units
Tilapia 2.0 kg
Table salt 3.5 g
Olive oil 0.025 l
Red pepper 0.2 kg
Table salt 2.0 g
Potato 0.65 kg
Coarse salt 0.003 kg
Garlic, bulb 1.0 ud
Cream of yoghurt 0.05 kg
Cream 0.05 l
Lemon 0.025 kg
Chives 2.5 g
Onion 0.02 kg
Green leek 0.2 ud
Parsley 0.0 g
Fish heads and bones 0.08 kg
Water 0.3 l
  • Preparing fish, fillets with skin.
  • Chives cut into rings to decorate.

For this recipe, the following elaborations are needed:

  • Salt, mark the fish on the grill, the side that is going to be presented and move to a baking sheet.

For the pepper sauce:

  • Roast the red peppers in the oven at 180 ºC for 40 minutes with salt, oil and a drop of water. Let them stand covered, peel and cut them into strips. IMPORTANT: reserve the juice from the peppers.
  • Make a velouté sauce made with fumet and the remaining pepper juice that has been left after roasting them (half of each).
  • Add the roasted red peppers to the velouté and let them boil for a few minutes.
  • For baked potatoes: 125 to 150 g per potato for two portions.
  • Wrap them individually in aluminum foil and bake at 180 ºC for 40 to 50 minutes.
  • Let stand 10 minutes.
  • Cut them in half and add salt.

For the sour garlic sauce:

  • Roast a garlic head with the potatoes.
  • Peel the garlic and mash with the yogurt and the cream, add salt and lemon juice.


  • Add the pepper sauce to the fish and finish cooking in the oven until it reaches 65 ºC.
  • Plate the fish up the with the pepper sauce.
  • Next to it, place half a baked potato with the sour garlic cream and decorate it with chives.


Nutritional information (1 portion)
Fiber 4.78 g
Saturates 6.14 g
Monounsaturated fatty acids 7.39 g
Polyunsaturated fatty acids 3.03 g
Cholesterol 212.13 mg
Calcium 84.9 mg
Iron 1.5 mg
Zinc 0.74 mg
Vitamin A 153.25 ug
Vitamin C 48.18 g
Folic acid 97.26 ug
Salt (Sodium) 866.98 mg
Sugars 9.48 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.