Spiced Tilapia with Roasted Pepper Tomatillo 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 teaspoons dried oregano
-1/4 teaspoon ground cumin
-4 tilapia fillets
-1/4 teaspoon salt
-1/4 teaspoon freshly ground pepper
-2 teaspoons canola oil

Preparation
1. Preheat broiler
2. 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.
3. 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 centerpiece 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.
4. 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.

Carmelized-Onion, Spinach, & Bacon Quiche

Ingredients
-1 (10 ounce) can refrigerated pizza crust
-Cooking spray
-1 (10 ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
-1/4 cup low-fat sour cream
-1 cup evaporated skim milk
-1/4 teaspoon salt
-1/8 teaspoon pepper
-2 large egg whites
-1 large egg
-3/4 cup Carmelized onions (about 3 cups uncooked)
-1/3 cup chopped ham or canadian bacon
-1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese

Preparation
1. Preheat oven to 350 degrees
2. Shape the dough into a 4 inch circle; cover and let stand for 5 minutes. Roll the dough into an 11 inch circle on a lightly floured surface. Fit the dough into a 9 inch pie plate coated with cooking spray, and flute.
3. Combine the spinach & sour cream in a small bowl. Combine the evaporated milk, salt, pepper, egg whites, and egg in a medium bowl, and stir well with a wisk. Stir 1/3 cup milk mixture into spinach mixture. Spoon the spinach mixture into bottom of prepared crust. Add Carmelized onions and top with bacon and cheese. Pour the remaining milk mixture over cheese. Place pie plate on a baking sheet, and bake for 45 minutes or until set. Let quiche stand for 10 minutes.

Tilapia with Thai Curry Sauce

Ingredients
-1 teaspoon dark sesame oil, divided
-2 teaspoons minced peeled fresh ginger
-2 garlic cloves, minced
-1 cup finely chopped red bell pepper
-1 cup chopped green onions
-1 teaspoon curry powder
-2 teaspoons red curry paste
-1/2 teaspoon ground cumin
-4 teaspoons low-sodium soy sauce
-1 tablespoon brown sugar
-1/2 teaspoon salt, divided
-1 (14oz) can light coconut milk
-2 tablespoons chopped fresh cilantro
-4 tilapia fillets
-cooking spray
-3 cups hot cooked basmati rice
-lime wedges

Preparation
1. Preheat broiler
2. Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions, cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat. Stir in cilantro.

3. Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Broil fish for 7 minutes or until done. Serve fish with sauce, rice, and lime wedges.