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Photo: Lee Harrelson; Styling: Cindy Barr Photo by: Photo: Lee Harrelson; Styling: Cindy Barr

Spiced Tilapia with Roasted Pepper-Tomatillo Sauce

This sauce supplies vitamin C, vitamin E, and a little lycopene.

Cooking Light JULY 2007

  • Yield: 4 servings (serving size: 1 fillet and about 1/4 cup sauce)

Ingredients

  • Sauce:
  • 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
  • Fish:
  • 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)

Preparation

Preheat broiler.

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

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 239
  • Calories from fat: 32%
  • Fat: 8.5g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 2.4g
  • Protein: 34.3g
  • Carbohydrate: 7.4g
  • Fiber: 1.6g
  • Cholesterol: 73mg
  • Iron: 1.4mg
  • Sodium: 382mg
  • Calcium: 27mg
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Spiced Tilapia with Roasted Pepper-Tomatillo Sauce recipe

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