Healthy Recipes

Tilapia With Tomatoes and Capers
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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.

Exchanges
3 very lean meats; 1 fat; 0.5 vegetable

Side Suggestions: Roasted Red Potatoes With Capers
Cut 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


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
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