• 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
    Directions
    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

  • Join WellZones today.

    Make a Change For LifeLearn more

    Wellmont LiveWell is creating a new tradition of wellness in the mountains by providing individuals with tools and encouragement to live healthier lifestyles.

  • HeartSHAPE Spotlight

    HeartSHAPE® Test Learn more

    Fight heart disease early and prevent heart attacks with HeartSHAPE® - a painless, non-invasive test that takes pictures of your heart to scan for early-stage coronary disease.

  • Calories and Energy Needs

    Calorie NeedsLearn more

    How many calories do you need to eat each day to maintain your weight and fuel your physical activity? Enter a few of your stats into this calculator to find out.

  • Ideal Body Weight

    Ideal Body WeightLearn more

    Using body mass index as a reference, this calculator determines your ideal body weight range. All you need to do is enter your height.

  • Body Mass Index

    Body Mass IndexLearn more

    This tool considers your height and weight to assess your weight status.


  • Can we help answer your questions?

    Wellmont Nurse Connection is your resource for valuable health information any time, 24 hours a day, seven days a week. Speak to a Nurse any time, day or night, at (423) 723-6877 or toll-free at 1-877-230-NURSE.