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Cajun Red Pepper Fish | Wholesome-joy.com

Cajun Roasted Red Pepper Tilapia

Kelly Favara of Wholesome-Joy
White and flaky fish, cooked in a mild sweet and spicy Cajun red pepper sauce. This recipe pairs perfectly over pasta, rice, and squash.
Prep Time 40 mins
Cook Time 20 mins
Total Time 1 hr
Course Main Course
Cuisine Cajun, Gluten-Free, Keto, Paleo, Whole-Food, Whole30
Servings 2 servings


  • parchment paper
  • Sheet Pan
  • Blender or Food Processor
  • large skillet


  • 3 red bell peppers stems removed, seeded, and pepper cut in half
  • 1/4 cup water
  • 1 tablespoon ghee grass-fed butter
  • 1 yellow onion diced
  • 3 cloves garlic minced
  • 1 cup full fat coconut milk I prefer the Thai Kitchen brand
  • 1 teaspoon Cajun seasoning mindful of those containing added sugar and non Whole30 compliant ingredients
  • 1/4 teaspoon cayenne pepper optional, or less, depending on your spice preference
  • 1/4 teaspoon nutritional yeast
  • 1/4 teaspoon sea salt
  • 1-2 dashes black pepper
  • 2 tilapia fillets or other white, lean, and flaky fish such as black sea bass, catfish, flounder, orange roughy, red snapper, etc.


  • Preheat your oven to 500°F. Place the bell peppers on a parchment lined baking sheet and roast for 40 minutes.
  • Remove peppers from the oven and let them cool completely. Remove the skin of the peppers by gently pulling the separated skin but still leaving some of the charred/over-cooked skin. The goal is to remove as much of the skin as possible while still having a charred flavor.
  • In a blender or food processor, combine the roasted peppers and water. Blend on low until smooth.
  • In a large skillet, heat ghee on medium heat. Add the onion and garlic and cook for 2-3 minutes, take the raw edge off. Pour in the roasted red pepper sauce into the skillet and stir.
  • Once incorporated, Slowly stir in the coconut milk. Season the sauce with the Cajun spice, Cayenne Pepper, Nutritional Yeast, salt, and pepper.
  • Pat dry the fish and season both sides with a pinch salt and pepper. Slowly place fish into the skillet.
  • With the fish in the skillet, increase the heat bringing the sauce to a slow boil. Continue cooking until the fish is cooked through and flaky, about 8-10 minutes. Serve with spaghetti squash or a vegetable of your choice.


*Although only 2 fillets are photographed, the sauce is easily enough for 3-4 servings. Sauce works really well when serving with spaghetti squash or pasta.
Keyword Coconut Milk, Garlic, Onion, Roasted Red Pepper, Tilapia