WEIGHT WATCHERS LEMON TILAPIA
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
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
BAKED GARLIC LEMON TILAPIA
Classic sauce of butter, lemon and fresh parsley goes perfect with any fish. A Weight Watcher's recipe.
Provided by HisPixie
Categories Very Low Carbs
Time 20m
Yield 6 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400°.
- Melt butter on a low flame in a small sauce pan. Add garlic and saute on low for about 1 minute. Add the lemon juice and shut off flame.
- Spray the bottom of a baking dish lightly with cooking spray. Place the fish on top and season with salt and pepper. Pour the lemon butter mixture on the fish and top with fresh parsley. Bake at 400° until cooked, about 15 minutes.
MILDLY LEMONY TILAPIA
This is a fast recipe, very easy, and very low-fat. Each serving is 2 weight watchers points. It's very mildly lemon flavored, with just the right amount of seasoning.
Provided by Amanda Beth
Categories Catfish
Time 15m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Lightly sprinkle tilapia fillets on one side with garlic powder, basil, salt and pepper.
- Spray pan with cooking spray, and place over medium high heat.
- Let brown for about thirty seconds, then add lemon juice and water.
- Cook for 4-5 minutes on each side, remove from heat.
- Serve immediately.
Nutrition Facts : Calories 112.4, Fat 2, SaturatedFat 0.7, Cholesterol 56.7, Sodium 205.2, Carbohydrate 0.9, Fiber 0.1, Sugar 0.2, Protein 22.9
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.
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