Pan-Fried Tilapia with Tomatillo Red Pepper Sauce

Name: Pan-Fried Tilapia with Tomatillo Red Pepper Sauce
Prep time: 50 min
Cook time: 50 min
Total time: 50 min
Yield: 4
Cuisine: Global
Ingredients: 2 teaspoons canola oil; 2 teaspoons chili powder; 2 Tbsps all-purpose flour; 59 milliliters chopped fresh parsley, or to taste; 1 clove garlic, minced; 4 servings salt and ground black pepper to taste; 1 teaspoon honey; 1 lemon, halved and seeds removed; 1 teaspoon dried oregano; 1 large red bell pepper, seeds removed and pepper quartered lengthwise; 2 Tbsps rice vinegar; 4 fillets tilapia fillets; 237 milliliters husked, cored and chopped tomatillos

Pan-Fried Tilapia with Tomatillo Red Pepper Sauce requires approximately 50 minutes from start to finish. One serving contains 236 calories, 36g of protein, and 6g of fat. This recipe serves 4. If you have honey, tomatillos, flour, and a few other ingredients on hand, you can make it. To use up the lemon you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing It is a good option if you're following a dairy free and pescatarian diet. If you like this recipe, you might also like recipes such as Boneless Pork Chop With Tomatillo And Poblano Pepper Sauce, Tilapia & Veggies with Red Pepper Sauce, and Healthy Sheet Pan Tilapian and Veggies + Meal-Prep.

Instructions

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.

Ingredients you will need

Cooking Spray

Equipment you will use

Aluminum Foil

Baking Sheet

Oven

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.

Ingredients you will need

Pepper

Equipment you will use

Baking Sheet

Broiler

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.

Ingredients you will need

Pepper

Wrap

Equipment you will use

Plastic Wrap

Bowl

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.

Ingredients you will need

Canola Oil

Tomatillos

Equipment you will use

Frying Pan

Sprinkle with salt and black pepper, and mix in the garlic. Cook and stir until the garlic is softened, about 1 minute.

Ingredients you will need

Salt And Pepper

Garlic

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.

Ingredients you will need

Roasted Red Peppers

Rice Vinegar

Tomatillos

Parsley

Honey

Sauce

Equipment you will use

Blender

In a shallow bowl, mix together the flour, chili powder, and dried oregano.

Ingredients you will need

Dried Oregano

Chili Powder

All Purpose Flour

Equipment you will use

Bowl

Sprinkle the fish fillets with salt and black pepper, and dredge in the flour mixture until coated.

Ingredients you will need

Salt And Pepper

Fish Fillets

All Purpose Flour

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.

Ingredients you will need

Canola Oil

Fish

Meat

Equipment you will use

Frying Pan

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.

Ingredients you will need

Lemon

Sauce

Fish

Equipment you will use

Microwave

Bowl

Equipment

Ingredients

Servings:

2teaspoons

canola oil 2teaspoons

chili powder 2Tbsps

all-purpose flour 59milliliters

chopped fresh parsley, or to taste 1clove

garlic, minced 4servings

salt and ground black pepper to taste 1teaspoon

honey 1

lemon, halved and seeds removed 1teaspoon

dried oregano 1large

red bell pepper, seeds removed and pepper quartered lengthwise 2Tbsps

rice vinegar 4fillets

tilapia fillets 237milliliters

husked, cored and chopped tomatillos

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Tilapia works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Caposaldo Pinot Grigio with a 4.5 out of 5 star rating seems like a good match. It costs about 10 dollars per bottle.