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tilapia with tomatoes and capers

10 Nov

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.

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1 Comment

Posted by on November 10, 2011 in points plus, seafood, vegetarian

 

Tags: , ,

One response to “tilapia with tomatoes and capers

  1. Beth Aversa

    April 20, 2012 at 8:54 am

    We had this last night with cod fillets. It was very good. We’ve made something like it in the past with olives, capers & tomatoes. I think that cooking the sauce separate from the fish and adding the wine makes it a tastier meal.

     

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