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Spiced Tilapia with Roasted Pepper-Tomatillo Sauce Recipe

Looking for an easy Spiced Tilapia with Roasted Pepper-Tomatillo Sauce recipe? Learn how to make Spiced Tilapia with Roasted Pepper-Tomatillo Sauce using healthy ingredients.


Submitted by shawnalex

Makes 4 servings



Spiced Tilapia with Roasted Pepper-Tomatillo Sauce

Recipe Ingredients for Spiced Tilapia with Roasted Pepper-Tomatillo Sauce


Sauce:
1 large red bell pepper
2 teaspoons canola oil
1 cup finely chopped tomatillo
1/4 teaspoon salt
1 garlic clove, minced
2 tablespoons chopped fresh cilantro
1 teaspoon rice vinegar
1 teaspoon honey

Fish:
2 tablespoons flour
2 teaspoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
24 ounce tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil

Recipe Directions for Spiced Tilapia with Roasted Pepper-Tomatillo Sauce

  1. Preheat broiler.

  2. To prepare sauce, cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into chunks.

  3. Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan; cook 6 minutes or until tender. Add 1/4 teaspoon salt and garlic to pan; cook 1 minute. Transfer mixture to a blender or food processor. Add bell pepper, chopped cilantro, vinegar, and honey. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; set aside. Wipe pan with a paper towel.

  4. To prepare fish, combine flour, chili powder, oregano, and cumin in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper; dredge in flour mixture.

  5. Heat 2 teaspoons canola oil in pan over medium-high heat. Add fish to pan, and cook 2 minutes or until lightly browned. Carefully turn fish over, and cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with sauce. Garnish with cilantro sprigs, if desired.

Categories

Main Dish

Nutrition Facts
Serving Size 259.3g
Amount Per Serving
Calories
233
Calories from Fat
63
% Daily Value*
Total Fat
7.0g
11%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
83mg
28%
Sodium
367mg
15%
Potassium
218mg
6%
Total Carbohydrates
10.1g
3%
Dietary Fiber
2.2g
9%
Sugars
4.6g
Protein
33.3g
Vitamin A 35% Vitamin C 96%
Calcium 2% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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