Spiced Tilapia with Roasted Pepper-Tomatillo Sauce

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

Yield: 4 servings (serving size: 1 fillet and about 1/4 cup sauce)

Ingredients

• Sauce:
• 1  large red bell pepper
• 2  teaspoons  canola oil
• 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)

Preparation

Preheat broiler.

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.

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.

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

Nutritional Information

Calories:

239 (32% from fat)

Fat:

8.5g (sat 1.6g,mono 4g,poly 2.4g)

Protein:

34.3g

Carbohydrate:

7.4g

Fiber:

1.6g

Cholesterol:

73mg

Iron:

1.4mg

Sodium:

382mg

Calcium:

27mg