MEDITERRANEAN TILAPIA (WEIGHT WATCHERS 4 POINTS)
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
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.
WEIGHT WATCHERS MUSTARD CHICKEN (4 POINTS)
Make and share this Weight Watchers Mustard Chicken (4 Points) recipe from Food.com.
Provided by AmandaMcG
Categories Chicken
Time 15m
Yield 4 cutlets, 4 serving(s)
Number Of Ingredients 5
Steps:
- Grill cutlets, turning and brushing with the mixture, 10 minutes.
MEDITERRANEAN TILAPIA
We had some beautiful tilapia fillets, but no recipes! I had recently bought some amazing sun-dried tomatoes packed in oil, and decided to invent a slightly Mediterranean fish dish for a quick weeknight dinner. My husband is a recipe purist, always follows them to the letter, but after this, he's learned to trust my inventions!
Provided by FLAPJACK18
Categories Seafood Fish Tilapia
Yield 2
Number Of Ingredients 6
Steps:
- Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
- Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
- Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.
Nutrition Facts : Calories 183.5 calories, Carbohydrate 5.4 g, Cholesterol 41.4 mg, Fat 7.2 g, Fiber 1.1 g, Protein 24 g, SaturatedFat 1 g, Sodium 464 mg, Sugar 0.2 g
MEDITERRANEAN TILAPIA (QUICK AND EASY)
Favorite flavors, on top of a light, tasty fish. You can use snapper, grouper, flounder or mahi mahi if you have those instead.
Provided by breezermom
Categories Very Low Carbs
Time 25m
Yield 6 serving(s)
Number Of Ingredients 6
Steps:
- Preheat the oven to 400 degrees.
- Place the fish fillets in a baking pan coated with cooking spray. Salt and pepper to taste.
- Combine the tomatoes, artichoke hearts, olives, and feta cheese. Top the fish with the mixture. Bake for 15 to 20 minutes or until the fish flakes easily.
Nutrition Facts : Calories 223.4, Fat 6.8, SaturatedFat 3, Cholesterol 96.2, Sodium 322.7, Carbohydrate 4.5, Fiber 2, Sugar 1.6, Protein 36.8
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