I have a handful of tilapia recipes in my recipe binder since I have a vegetarian and a Weight Watcher in the family. Tilapia is easy to prepare and is done in minutes. It’s low in fat, calories, and PointsPlus and high in protein. I also use it in my fish tacos and in a dish with a coconut curry sauce.
Tilapia with Tomatoes and Capers
1 Tbsp. extra virgin olive oil
4 (6 oz) tilapia fillets
2 garlic cloves, minced
2 shallots, minced
2 tomatoes, seeded and chopped
2 Tbsp. capers
1/4 cup white wine
salt and freshly ground pepper
Place tilapia on a broiler pan sprayed with non-stick spray. Using a Misto filled with olive oil, or olive oil non-stick spray, lightly coat tilapia and season with salt and pepper. Preheat broiler to low and place rack 8 inches from top of oven.
In a medium saute pan, heat olive oil over medium heat. Add garlic and shallots and saute for 4-5 minutes. Add tomatoes and season with salt and pepper. Add wine and saute until the wine reduces, about 5 minutes. Add capers and stir for one minute.
Broil fish until cooked through, about 7 minutes.
Serve fish with tomato caper sauce. Serves 4.
Recipe slightly adapted from Gina’s Weight Watcher Recipes.
Using the Weight Watcher’s Recipe Builder, each serving has 6 PointsPlus.