Spiced Tilapia With Roasted Pepper-Tomatillo Sauce Recipe

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Spiced Tilapia With Roasted Pepper-Tomatillo Sauce
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Ingredients
16
Count
Nutrition
126
Calories
Total time
50
Minutes
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Ingredients:

Directions:

  1. Preheat broiler.
  2. To prepare sauce, cut bell pepper in half lengthwise, discard seeds and membranes. Place pepper halves, skin side up, on a foil lined baking sheet, flatten with hand. Broil 15 minutes or until blackened. Place in a ziplock bag, seal and let stand 10 minutes. Peel and cut into chunks.
  3. Heat 2 tsp oil in a large nonstick skillet over medium heat. Add tomatillo to pan; cook 6 minutes or until tender. Add 1/4 tsp 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 heat to escape; blend until smooth and set aside.
  4. To prepare fish, combine flour, chili powder, oregano and cumin in a shallow dish. Sprinkle fish evenly with 1/4 tsp salt and pepper and dredge in flour mixture.
  5. Heat 2 tsp 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. Serve fish with sauce.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 125.7 Kcal (526 kJ)
Calories from fat 59.35 Kcal
% Daily Value*
Total Fat 6.59g 10%
Cholesterol 14.18mg 5%
Sodium 433.91mg 18%
Potassium 252.58mg 5%
Total Carbs 10.73g 4%
Sugars 3.98g 16%
Dietary Fiber 2.14g 9%
Protein 6.86g 14%
Vitamin C 33.9mg 56%
Vitamin A 0.8mg 25%
Iron 13.9mg 77%
Calcium 30.5mg 3%
Amount Per 100 g
Calories 107.8 Kcal (451 kJ)
Calories from fat 50.9 Kcal
% Daily Value*
Total Fat 5.66g 10%
Cholesterol 12.16mg 5%
Sodium 372.11mg 18%
Potassium 216.61mg 5%
Total Carbs 9.2g 4%
Sugars 3.41g 16%
Dietary Fiber 1.84g 9%
Protein 5.89g 14%
Vitamin C 29mg 56%
Vitamin A 0.6mg 25%
Iron 11.9mg 77%
Calcium 26.2mg 3%

* 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
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Recipe Tags

Weightwatchers Points

  • 2.6
    Points
  • 3
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

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