Spiced Tilapia with Roasted Pepper-Tomatillo Sauce

From Cooking Light

Sauce:
1 jar roasted red peppers, drained
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)


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

Nutritional Information

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• 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