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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Mexican >> Mexican

• Dietary Style

• Preparation Time

  Cooking Time - 25 minutes, Preparation Time - 25 minutes

• Source

  All Recipes

| 1. 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. | 2. 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. | 3. 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. | 4. 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. | 5. 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. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
cooking spray				-	-	-	-
red bell pepper lengthwise	1		quartered	1613.8703	0.0	359.0408	9.0667
canola oil	2	teaspoons		79.56	0.0	0.0	9.0
tomatillo	1	cup	husked cored chopped	42.24	7.7088	1.2672	1.3464
salt black pepper	to taste		ground	1613.8703	0.0	359.0408	9.0667
garlic	1	clove	minced	4.47	0.9918	0.1908	0.015
parsley	1/4	cup	chopped	5.4	0.9495	0.4455	0.1185
rice vinegar	2	tablespoons		1613.8703	0.0	359.0408	9.0667
honey	1	teaspoon		-	-	-	-
purpose flour	2	tablespoons		1613.8703	0.0	359.0408	9.0667
chili powder	2	teaspoons		15.228	2.6838	0.7268	0.7711
oregano	1	teaspoon		2.65	0.6892	0.09	0.0428
tilapia fillet	4			1613.8703	0.0	359.0408	9.0667
canola oil	2	teaspoons		79.56	0.0	0.0	9.0
lemon	1	halved		-	-	-	-
cilantro	1	sprig	chopped	0.5111	0.0816	0.0473	0.0116

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.