READY IN 50 mins

Pan-Fried Tilapia with Tomatillo Red Pepper Sauce

Read Reviews (4)

"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!" — Sarah

Directions

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.
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.
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.
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.
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.

Kitchen-Friendly View

PREP 25 mins
COOK 25 mins
READY IN 50 mins

Reviews More Reviews

Aug 29, 2011

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 the ratio of flour to chile powder, I would reduce. This sauce was enought to cover the fish. I may reduce the vineger, chile powder and add some pine nuts to the sauce.

—tax pro

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Aug 31, 2011

Probably ok, but bland for my tastes.

—dstelow

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4 Ratings

Jul 20, 2012

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

—Ginny.Atl

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Apr 06, 2012

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 into the flour, shook the excess flour, and pan fried as directed. It was so good and the sauce is great. I could think of other dishes I could add this sauce to. Yum!

—willjaz

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Nutrition

Calories
213 kcal
11%

Carbohydrates
12.4 g
4%

Cholesterol
41 mg
14%

Fat
7.2 g
11%

Fiber
2.7 g
11%

Protein
24.7 g
49%

Sodium
165 mg
7%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Pan-Fried Tilapia with Tomatillo Red Pepper Sauce

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
Calories: 213
Calories from Fat: 65

% Daily Value *
Total Fat 7.2g 11 %
** Saturated Fat 0.8g 4 %
Cholesterol 41mg 14 %
Sodium 165mg 7 %
** Potassium 756mg 21 %
Total Carbohydrates 12.4g 4 %
Dietary Fiber 2.7g 11 %
Protein 24.7g 49 %
Sugars 5.6g
Vitamin A 44 %
Vitamin C 119 %
Calcium 7 %
Iron 15 %
** Thiamin 14 %
** Niacin 50 %
** Vitamin B6 39 %
** Magnesium 19 %
** Folate 25 %

* 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.