Light and Healthy Mediterranean Tilapia with Lemon Caper Sauce

Mediterranean Tilapia with Lemon Caper Sauce

This time of year when we indulge in a bite or two of this treat, or that second glass of holiday cheer, I plan to keep those extra pounds at bay with weeknight meals on the lighter side. I skip the rolls, skip the starchy side dishes and go for the meat and vegetables.

Tilapia

My plan includes seafood, and tilapia recipes top my list of favorites. Costco sells white, meaty tilapia fillets that pick up the Mediterranean flavors of this dish perfectly.

Did we feel deprived without the roll, or pile of rice? Not with a nutty roasted asparagus on the side.

We’ll see if I can keep those holiday pounds away. After all, there’s still a lot of holiday left!

Mediterranean Tilapia with Roasted Asparagus

• 1 pound tilapia, cut into 4 oz pieces
• 8 tablespoons flour
• 1 tablespoon olive oil
• 1 ½ pounds asparagus, trimmed
• 1 tablespoon olive oil
• 1 cup onion, finely chopped
• 2 cloves garlic
• 1 ½ large lemon, zested and juiced
• 1 ½ cups white wine
• 2 tablespoons honey
• 2 tsp oregano, dried
• 8 tablespoons capers, drained
• 8 tablespoons low fat feta cheese, crumbled

1. Preheat oven to 450. Line a cookie sheet with foil and spray with olive oil cooking spray. Spread asparagus on the cookie sheet and and spray with cooking spray. Sprinkle with a pinch of salt and pepper. Roast 15 – 20 minutes until asparagus is crisp-tender and remove from oven. Set aside.

2. Heat a small non-stick skillet over medium high heat and add 1 tablespoon olive oil. Add onion and cook, stirring frequently, for 5 minutes to soften. Add garlic, lemon and zest, wine, honey, capers and oregano. Bring to a boil, then reduce heat to medium-low and simmer to reduce by half about 20 minutes. Set aside.

3. While sauce simmers, heat a large non-stick skillet with one tablespoon olive oil. Dredge tilapia in flour and add to pan. Cook 4 – 5 minutes per side, dependent on how thick your tilapia is, until the meat is opaque and just flakes.

4. Top tilapia with sauce and serve with asparagus.

What’s good for me in this dish?

Tilapia is a good source of Phosphorus, and a very good source of Protein, Niacin, Vitamin B12 and Selenium. It’s also a good source of omega 3 fatty acids known to contribute to heart health.

Asparagus tops the charts in vitamin K and folate. It’s also a good source of vitamins C and A. Folate is essential for a healthy cardiovascular system. Asparagus also contains potassium, making it a natural diuretic.

Amount Per Serving:

Calories: 436, Old Weight Watchers Points 9, Weight Watchers PointsPlus 10, Total Fat: 12.42g, Cholesterol: 73mg, Sodium: 985mg, Total Carbs: 36.30g, Dietary Fiber: 5.89g, Sugars: 15.14g, Protein: 31.90g

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com. The statement made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to  me that I provide you with accurate information.