Nutritional Information
Calories: 239
Fat: 8.5g
Protein: 34.3
Carbohydrates: 7.4g
Cholesterol: 73mg.
Sodium: 382mg.
Fiber: 1.6g
Iron: 1.4mg
Calcium: 27mg.

Servings
This recipe serves 4. Serving size 1 tilapia fillet and 1/4 cup sauce.

Time To Cook:
30 minutes sauce. 20 minutes fish.
Spiced Tilapia With Roasted Pepper-Tomatillo Sauce

Ingredients For Sauce
  • 1 large red bell pepper
  • 2 teaspoons canola oil
  • 1 cup finely chopped tomatillo
  • 1/4 teaspoon salt
  • 1 minced garlic clove
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon rice vinegar
  • 1 teaspoon honey
Ingredients For Fish
  • 2 tablespoons flour
  • 2 teaspoons chili powder
  • ½ teaspoon dried oregano
  • 1/4 teaspoon ground cumin
  • 4 tilapia fillets about 6 ounces each
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons canola oil
  • Cilantro sprigs for garnish
Directions
  
    To prepare sauce::
  1. Cut bell pepper in half lengthwise, removes seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet and flatten with hand.
  2. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel skins and cut into chunks.
  3. Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan and cook 6 minutes or until tender.
  4. Add 1/4 teaspoon salt and garlic to pan and 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 and blend until smooth. Set aside.
  5. Wipe skillet pan with a paper towel.
    To prepare fish::
  1. Combine flour, chili powder, oregano, and cumin spice in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper. Dredge fillets in flour mixture.
  2. Heat 2 teaspoons canola oil in pan over medium-high heat.
  3. 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.
  4. Serve fish with sauce. Garnish with cilantro sprigs.
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