This sauce supplies vitamin C, vitamin E, and a little lycopene.
Cooking Light JULY 2007
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.
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.
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.
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.
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
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
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