Photo: Lee Harrelson; Styling: Cindy Barr
Yield
4 servings (serving size: 1 fillet and about 1/4 cup sauce)

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

How to Make It

Step 1

Preheat broiler.

Step 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.

Step 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.

Step 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.

Step 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.

Step 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

Chef's Notes

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.

Ratings & Reviews

gchang55's Review

alissaj0454
February 27, 2013
so good and healthy! tomatillo sauce is amazing! this is the first time i have tried cooking fish, and this recipe was so easy. used pam instead of canola oil, turned out perfect

LouisePearl's Review

LouisePearl
August 27, 2012
Easy to make and the sauce is delicious! The tomatillo sauce is outstanding! I've made it twice since my original try with the talapia because it goes so well with Chile Rellenos or other dishes. This is a keeper!

bjane1's Review

dizzydoggy
February 23, 2012
Excellent sauce for tilapia. Will make this again.

alissaj0454's Review

bjane1
September 20, 2011
My husband and I loved this! A little spicy, but the roasted pepper sauce adds a cooling taste to the spice.

Robin123's Review

Robin123
April 20, 2011
I didn't think this was as great as others, sauce was very good, but time consuming. Not worth the effort in my opinion!

steponme's Review

steponme
February 08, 2011
As another reviewer said, this is one of the best tilapia recipes out ther; actually I've used this recipe on catfish and other fish of simular texture. The sauce can be used with many different Mexican dishes.

caryfamily's Review

safunke
August 23, 2010
This is positively delicious! The sauce is divine. We made it last night and I cannot wait to have it again. It's not too spicy, kind of smoky, and perfect with guacamole on the side. It takes a little longer than I'd like for a weeknight meal but was well worth the wait. I plan to use it the next time we entertain for a smaller crowd. So glad this recipe was available !

safunke's Review

gchang55
June 29, 2009
The best tilapia recipe I have found on the Internet. The right blend of seasoning and sauce for tilapia. Only caveat: prep time for sauce is best for when you have time; best for a weekend or special occasion. The other tilapia recipes I have used will always follow this one in preference!

dizzydoggy's Review

caryfamily
March 28, 2009
This was fantastic. The flavors were really great. Even my husband, who is not a huge fan of fish, really loved this. I didn't have fresh tomatillos on hand, so I used a can of crushed tomatillos. I skipped the sauteeing step and put everything directly into the blender. Once blended, I transferred it a pan and heated it on the stove top while I cooked the fish. I added a dash of ground chipotle pepper.