Pan-Fried Tilapia with Tomatillo Red Pepper Sauce

Pan-Fried Tilapia with Tomatillo Red Pepper Sauce

7
Sarah 7

"This recipe is a fantastic way to make use of tomatillos in a simple way. As a sauce, it is perfect for the light and versatile tilapia. You'll love it and want to make more!"
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Ingredients

50 m servings 213 cals
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Original recipe yields 4 servings

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Nutrition

  • Calories:
  • 213 kcal
  • 11%
  • Fat:
  • 7.2 g
  • 11%
  • Carbs:
  • 12.4g
  • 4%
  • Protein:
  • 24.7 g
  • 49%
  • Cholesterol:
  • 41 mg
  • 14%
  • Sodium:
  • 68 mg
  • 3%

Based on a 2,000 calorie diet

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Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Directions

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  1. Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source. Line a baking sheet with aluminum foil, and spray with cooking spray. Place the pepper pieces cut sides down onto the prepared baking sheet. Cook under the preheated broiler until the skin of the pepper has blackened and blistered, 5 to 10 minutes. Place the blackened pepper pieces into a bowl, and tightly seal with plastic wrap. Allow the pepper to steam as it cools, about 20 minutes. Once cool, remove and discard the skins.
  2. Heat 2 teaspoons of canola oil in a large nonstick skillet over medium heat, and cook and stir the tomatillos until softened, about 8 minutes. Sprinkle with salt and black pepper, and mix in the garlic. Cook and stir until the garlic is softened, about 1 minute. Place the hot tomatillos into a blender, and add the roasted red pepper, parsley, rice vinegar, and honey. Blend the sauce until smooth, and set aside.
  3. In a shallow bowl, mix together the flour, chili powder, and dried oregano. Sprinkle the fish fillets with salt and black pepper, and dredge in the flour mixture until coated.
  4. Heat 2 teaspoons of canola oil in a skillet over medium-high heat. Cook the fish until browned, 2 to 3 minutes; carefully flip the fish over and cook on the other side until the meat is opaque and slightly flaky and the fish has browned, about 4 minutes.
  5. Transfer fish to a serving platter. Squeeze the lemon halves over the fish, and serve with sauce. If sauce has cooled, pour into a microwave-safe bowl, and cook in microwave on medium setting until hot, about 2 minutes.

Reviews

7
  1. 7 Ratings

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Most helpful positive review

Made this to the recipe. I did reduce the servings in the recipe. Loved the idea of the ingredients in the sauce . Could be from the reduced size but I tasted too much vinegar in the sauce and t...

Most helpful critical review

Probably ok, but bland for my tastes.

Made this to the recipe. I did reduce the servings in the recipe. Loved the idea of the ingredients in the sauce . Could be from the reduced size but I tasted too much vinegar in the sauce and t...

Probably ok, but bland for my tastes.

My family and I thought this dish was flavorful and delicious. This dish was easy to make and I didn't put the spices into the flour. I prepared the fish with the spices and then put the fish in...

Love it! Followed recipe exactly and couldn't be happier with the results.

This tomatillo sauce is incredible. My wife and kids thought it was a little sweet but what do they know?

I choose this recipe as our introduction to cooking with tomatillos. We liked it better on the fish than we did plain. I added a bit more honey and the fresh parsely is a must. Definatly wort...

all right