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Pan-Fried Tilapia with Tomatillo Red Pepper Sauce

Pan-Fried Tilapia with Tomatillo Red Pepper Sauce Recipe

  • 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)
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Nutritional information
Nutrition Facts
Serving Size 1/4 of a recipe
Amount Per Serving
Calories 213
Total Fat 7.2g
Saturated Fat 0.8g
Cholesterol 41mg
Sodium 165mg
Total Carbohydrate 12.4g
Dietary Fiber 2.7g
Sugars 5.6g
Protein 24.7g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.



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