Best Weight Watchers Lemon Tilapia Recipes

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WEIGHT WATCHERS LEMON TILAPIA



Weight Watchers Lemon Tilapia image

Make and share this Weight Watchers Lemon Tilapia recipe from Food.com.

Provided by james.cory

Categories     Tilapia

Time 15m

Yield 2 serving(s)

Number Of Ingredients 9

2 teaspoons margarine
1 teaspoon all-purpose flour
1/4 cup water
2 tablespoons white wine
1 teaspoon dijon-style mustard
1 tablespoon lemon juice
10 ounces tilapia fillets
1 teaspoon lemon juice
1/8 teaspoon salt

Steps:

  • In a small saucepan, heat the margarine until hot. Sprinkle with flour, and combine. Cook over low heat, stirring constantly, for 1 minute. Remove from heat; stir in water, wine, and mustard. Return to heat, and bring mixture to a boil; reduce heat and let simmer, stirring constantly, until sauce is thickened. Stir in 1 T lemon juice. Remove from heat and keep warm.
  • Sprinkle Tilapia fillets with remaining lemon juice. Spray broiling pan rack with cooking spray. Transfer fish to rack and broil until the fish flakes easily; approximately 5 minutes. Sprinkle fillets with salt, than spoon sauce over fish.
  • 4 WW Points per serving.

Nutrition Facts : Calories 154.7, Fat 2.5, SaturatedFat 0.8, Cholesterol 70.9, Sodium 220, Carbohydrate 2, Fiber 0.1, Sugar 0.4, Protein 28.6

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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