• Tilapia With Tomatoes and Capers

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 211
    Total Fat 11.5 g
    Saturated Fat 1.5 g
    Sodium 483 mg
    Total Carbohydrate 4 g
    Dietary Fiber 1 g
    Protein 22 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Olive oil 2 teaspoons
    Tilapia filets 2 (4-ounce)
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Cherry tomatoes, halved 1 cup
    Capers 1 tablespoon
    Garlic clove, minced 1
    1. Heat oil in a large skillet over medium-high heat. Season fish with salt and pepper, and sauté until opaque, about 3 minutes per side. Remove fish from pan and set aside.
    2. Add tomatoes, capers, and garlic to pan, and sauté 2 minutes. Spoon tomato mixture over fish and serve.

    Exchanges3 very lean meats; 1 fat; 0.5 vegetable

    Side Suggestions: Roasted Red Potatoes With CapersCut 6 baby red potatoes in half, and toss with 2 teaspoons olive oil, ¼ teaspoon salt, and 1 minced garlic clove. Roast potatoes in a 400ºF oven for 30-45 minutes, until cooked. Transfer potatoes to a bowl, mix with 2 teaspoons capers, and season with freshly ground pepper to taste.

    Side Suggestions: Steamed Asparagus

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