Spiced Tilapia with Roasted Pepper-Tomatillo Sauce Recipe

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Spiced Tilapia with Roasted Pepper-Tomatillo Sauce
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Ingredients
17
Count
Nutrition
126
Calories
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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 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.
  6. Beer note: Spiced Tilapia with Roasted Pepper-Tomatillo Sauce, with its nutrient-rich sauce, deserves a beer in keeping with its fresh, healthful profile. American wheat beers, like Blue Star Wheat from North Coast Brewing Co., ($8 per 6-pack) are cloudy from B vitamin-packed brewer's yeast remaining in the beer. This brew's slightly tart, lemony quality goes great with fish, and its billowy effervescence keeps it crisp and light on the palate. -Jeffery Lindenmuth
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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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