Pan-Fried Tilapia with Tomatillo Red Pepper Sauce

May 20, 2023May 20, 20230 2
Pan-Fried Tilapia with Tomatillo Red Pepper Sauce recipe for a healthy and delicious meal
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

cooking spray
1 large red bell pepper , seeds removed and pepper quartered lengthwise
2 teaspoons canola oil
1 cup husked , cored and chopped tomatillos
salt and ground black pepper to taste
1 clove garlic , minced
1/4 cup chopped fresh parsley , or to taste
2 tablespoons rice vinegar
1 teaspoon honey
2 tablespoons all-purpose flour
2 teaspoons chili powder
1 teaspoon dried oregano
4 tilapia fillets
2 teaspoons canola oil
1 lemon , halved and seeds removed
1 sprig fresh cilantro , chopped ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
284
Sugar
3g
Fat
10g
Pan-Fried Tilapia with Tomatillo Red Pepper Sauce is a delicious and healthy way to enjoy seafood. This dish is a fusion of Mexican and American cuisine, combining the light and mild flavor of tilapia with the tangy and savory taste of tomatillos and red peppers. The dish is easy to prepare, making it a great option for weeknights or special occasions. The sauce is a perfect complement to the tilapia, adding a burst of flavor and color to the dish.

Instructions

1.Preheat oven to 200 degrees F (95 degrees C).
2.Heat a large skillet over medium-high heat. Coat with cooking spray.
3.Add bell pepper and sauté for 2-3 minutes, then add canola oil and sauté for another 2-3 minutes.
4.Add tomatillos, salt, and black pepper to the skillet, cook for 2-3 minutes.
5.Add garlic, parsley, rice vinegar, and honey.
6.In a shallow dish, mix together the flour, chili powder, oregano, and salt.
7.Dip the tilapia fillets into the flour mixture, coat evenly.
8.Heat a large skillet over high heat. Add canola oil and tilapia fillets. Cook for 3-4 minutes per side or until golden brown.
9.Take out the tilapia fillets and place them in the preheated oven.
10.Add the sauce to the skillet and cook for 2-3 minutes until thickened.
11.Serve the tilapia with the sauce, a squeeze of lemon, and cilantro.

PROS

This dish is a great source of protein and vitamins.
Tilapia is a low-fat, low-calorie fish, making it a great choice for those on a diet.
Tomatillos are rich in vitamin C and antioxidants, while red peppers are packed with vitamin A, C, and K.

The sauce is low in fat and sugar, and the dish is gluten-free.

CONS

Tilapia is a sustainable fish, but it may contain pollutants and toxins.
To reduce the risk, choose tilapia from a certified source and limit your consumption to 2-3 servings per week.
This dish may not be suitable for those with allergies to fish or nightshade vegetables.

HEALTH & BENEFITS

This dish is a great source of protein and vitamins. Tilapia is low in fat and calories but high in protein and essential nutrients like selenium, phosphorus, and vitamin B12. It may also help reduce inflammation and improve heart health.
The tomatillo red pepper sauce is rich in vitamin C and antioxidants, which may help boost the immune system and fight free radicals. It also contains capsaicin, a compound that has been linked to pain relief and weight loss.

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