Spiced Tilapia with Roasted Pepper-Tomatillo Sauce |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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This sauce supplies vitamin C, vitamin E, and a little lycopene. Ingredients:
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 |
2 tablespoons flour |
2 teaspoons chili powder |
1/2 teaspoon dried oregano |
1/4 teaspoon ground cumin |
4 (6-ounce) tilapia fillets |
1/4 teaspoon salt |
1/4 teaspoon freshly ground black pepper |
2 teaspoons canola oil |
cilantro sprigs (optional) |
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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