Pan-Fried Tilapia with Tomatillo Red Pepper Sauce Recipe

Posted by
Rate It!
Pan-Fried Tilapia with Tomatillo Red Pepper Sauce
Add your photo!
Ingredients
16
Count
Nutrition
200
Calories
Total time
50
Minutes
Comments Print recipe

Ingredients:

Directions:

  1. Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source. Line a baking sheet with aluminum foil, and spray with cooking spray. Place the pepper pieces cut sides down onto the prepared baking sheet. Cook under the preheated broiler until the skin of the pepper has blackened and blistered, 5 to 10 minutes. Place the blackened pepper pieces into a bowl, and tightly seal with plastic wrap. Allow the pepper to steam as it cools, about 20 minutes. Once cool, remove and discard the skins.
  2. Heat 2 teaspoons of canola oil in a large nonstick skillet over medium heat, and cook and stir the tomatillos until softened, about 8 minutes. Sprinkle with salt and black pepper, and mix in the garlic. Cook and stir until the garlic is softened, about 1 minute. Place the hot tomatillos into a blender, and add the roasted red pepper, parsley, rice vinegar, and honey. Blend the sauce until smooth, and set aside.
  3. In a shallow bowl, mix together the flour, chili powder, and dried oregano. Sprinkle the fish fillets with salt and black pepper, and dredge in the flour mixture until coated.
  4. Heat 2 teaspoons of canola oil in a skillet over medium-high heat. Cook the fish until browned, 2 to 3 minutes; carefully flip the fish over and cook on the other side until the meat is opaque and slightly flaky and the fish has browned, about 4 minutes.
  5. Transfer fish to a serving platter. Squeeze the lemon halves over the fish, and serve with sauce. If sauce has cooled, pour into a microwave-safe bowl, and cook in microwave on medium setting until hot, about 2 minutes.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 199.92 Kcal (837 kJ)
Calories from fat 66.95 Kcal
% Daily Value*
Total Fat 7.44g 11%
Cholesterol 58mg 19%
Sodium 87.03mg 4%
Potassium 552.57mg 12%
Total Carbs 10.59g 4%
Sugars 4.45g 18%
Dietary Fiber 2.31g 9%
Protein 24.43g 49%
Vitamin C 46.7mg 78%
Vitamin A 0.8mg 25%
Iron 14.8mg 82%
Calcium 35.2mg 4%
Amount Per 100 g
Calories 88.97 Kcal (372 kJ)
Calories from fat 29.79 Kcal
% Daily Value*
Total Fat 3.31g 11%
Cholesterol 25.81mg 19%
Sodium 38.73mg 4%
Potassium 245.9mg 12%
Total Carbs 4.71g 4%
Sugars 1.98g 18%
Dietary Fiber 1.03g 9%
Protein 10.87g 49%
Vitamin C 20.8mg 78%
Vitamin A 0.3mg 25%
Iron 6.6mg 82%
Calcium 15.7mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 4.2
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top