Mediterranean Tilapia Weight Watchers 4 Points Recipes

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MEDITERRANEAN BAKED TILAPIA RECIPE



Mediterranean Baked Tilapia Recipe image

Moist and flaky tilapia fillets are beautifully seasoned with Mediterranean spices and herbs in this delicate and delicious recipe. Perfect for a light summer meal!

Provided by Wendy

Time 25m

Number Of Ingredients 11

1 lb tilapia fillets (about 8 fillets)
1 tsp olive oil
1 tbsp butter
2 shallots (finely chopped)
3 garlic cloves (minced)
1 1/2 tsp ground cumin
1 1/2 tsp paprika
1/4 cup capers
1/4 cup dill (fresh, finely chopped)
lemon juice (from 1 lemon)
Salt and Pepper to taste

Steps:

  • Preheat oven to 375, and line a rimmed baking sheet with parchment paper or foil. Mist with cooking spray, spread fish fillets evenly on baking sheet.
  • In a small bowl, combine the cumin, paprika, salt and pepper. On both sides, season fish fillets with the spice mixture.
  • In a small bowl, whisk together the melted butter, olive oil, lemon juice, shallots, and garlic, and brush evenly over fish fillets. Top with the capers.
  • Bake in the oven for about 10-15 minutes, making sure not to overcook. Remove from oven and top with fresh dill.

Nutrition Facts : Calories 207.69 kcal, Protein 26.11 g, Fat 8.3 g, SaturatedFat 2.77 g, Carbohydrate 12.28 g, TransFat 0.12 g, Cholesterol 64.23 mg, Sodium 390.96 mg, Fiber 4.26 g, Sugar 1.15 g, UnsaturatedFat 4.45 g, ServingSize 1 serving

MEDITERRANEAN TILAPIA (WEIGHT WATCHERS 4 POINTS)



Mediterranean Tilapia (Weight Watchers 4 Points) image

Incredibly fast and easy, not to mention very tasty! I make mine on a foil-lined tray in my toaster oven, one serving at a time. :) Make as many servings as you like simply by multiplying each ingredient by the number of servings.

Provided by Buckeye Karen

Categories     Tilapia

Time 9m

Yield 1 piece of fish, 1 serving(s)

Number Of Ingredients 6

4 ounces tilapia fillets (1 filet, thawed or fresh)
1 teaspoon olive oil
1 tablespoon lemon juice
1 teaspoon garlic, minced
1 tablespoon fat free feta cheese, crumbled
salt and cracked pepper

Steps:

  • Preheat the oven (or toaster oven) to 400.
  • Line a shallow pan with foil. Use enough foil so that you can double it back over the top of the dish when it is ready to cook.
  • Pour olive oil in a fish-size line on the foil. Place fish on top of oil, flipping it over to coat all of the fish in the oil.
  • Spritz fish with lemon juice (use more or less, to your taste).
  • Rub garlic across the top of the filet so it is evenly distributed.
  • Sprinkle feta over the fish evenly. Salt and pepper to taste.
  • Fold the foil (loosely) over the fish. This isn't critical, but it does help keep the fish moist if you should happen to overcook it.
  • Bake for 6-7 minutes. Test fish for doneness by flaking with a fork. Flakes should fall apart effortlessly; you shouldn't have to "cut" the fish at all, but rather just separate the flakes.
  • Some people might prefer to leave the foil off the top if they want the garlic to brown up a bit. I haven't tried this, so I can't say how it would work. You might try removing the foil in the last 2 minutes of cooking or so if you want to give it a shot.

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