Mediterranean Tilapia with Lemon Caper Sauce
|Tilapia||1 Pound, cut into 4 oz pieces|
|Olive oil||1 Tablespoon|
|Asparagus||1 1⁄2 Pound, trimmed|
|Onion||1 Cup (16 tbs), finely chopped|
|Garlic||2 Clove (10 gm)|
|Lemon||1 1⁄2 Large, zested and juiced|
|White wine||1 1⁄2 Cup (24 tbs)|
|Oregano||2 Teaspoon, dried|
|Capers||8 Tablespoon, drained|
|Low fat feta cheese||8 Tablespoon, crumbled|
1. Preheat oven to 450. Line a cookie sheet with foil and spray with olive oil cooking spray. Spread asparagus on the cookie sheet and and spray with cooking spray. Sprinkle with a pinch of salt and pepper. Roast 15 – 20 minutes until asparagus is crisp-tender and remove from oven. Set aside.
2. Heat a small non-stick skillet over medium high heat and add 1 tablespoon olive oil. Add onion and cook, stirring frequently, for 5 minutes to soften. Add garlic, lemon and zest, wine, honey, capers and oregano. Bring to a boil, then reduce heat to medium-low and simmer to reduce by half about 20 minutes. Set aside.
3. While sauce simmers, heat a large non-stick skillet with one tablespoon olive oil. Dredge tilapia in flour and add to pan. Cook 4 – 5 minutes per side, dependent on how thick your tilapia is, until the meat is opaque and just flakes.
4. Top tilapia with sauce and serve with asparagus.
What’s good for me in this dish?
Tilapia is a good source of Phosphorus, and a very good source of Protein, Niacin, Vitamin B12 and Selenium. It’s also a good source of omega 3 fatty acids known to contribute to heart health.
Asparagus tops the charts in vitamin K and folate. It’s also a good source of vitamins C and A. Folate is essential for a healthy cardiovascular system. Asparagus also contains potassium, making it a natural diuretic.
Amount Per Serving:
Calories: 436, Old Weight Watchers Points 9, Weight Watchers PointsPlus 10, Total Fat: 12.42g, Cholesterol: 73mg, Sodium: 985mg, Total Carbs: 36.30g, Dietary Fiber: 5.89g, Sugars: 15.14g, Protein: 31.90g
This recipe is excerpted from the book Cooking Light Meats by Kristi Rimkus. To purchase this book, please visit: Cooking Light.
Calories 474 Calories from Fat 87
% Daily Value*
Total Fat 10 g15%
Saturated Fat 1.6 g8%
Trans Fat 0 g
Cholesterol 56.7 mg18.9%
Sodium 314.6 mg13.1%
Total Carbohydrates 51 g16.9%
Dietary Fiber 7.7 g30.7%
Sugars 12.1 g
Protein 35 g69.1%
Vitamin A 29.4% Vitamin C 66.4%
Calcium 24.3% Iron 41.2%
*Based on a 2000 Calorie diet