Best 3 Mediterranean Tilapia Weight Watchers 4 Points Recipes
Are you looking for a delicious and healthy recipe for Mediterranean tilapia that fits your Weight Watchers 4-point plan? Look no further! This article will guide you through the process of creating a flavorful and satisfying dish that is sure to impress your taste buds while staying within your Weight Watchers guidelines. You'll discover a combination of fresh Mediterranean flavors, simple ingredients, and easy-to-follow steps that will result in a mouthwatering meal that's perfect for any occasion. Get ready to tantalize your taste buds and indulge in a nutritious and flavorful Mediterranean tilapia dish that will keep you on track with your weight loss goals.
Here are our top 3 tried and tested recipes!
MEDITERRANEAN TILAPIA
We had some beautiful tilapia fillets, but no recipes! I had recently bought some amazing sun-dried tomatoes packed in oil, and decided to invent a slightly Mediterranean fish dish for a quick weeknight dinner. My husband is a recipe purist, always follows them to the letter, but after this, he's learned to trust my inventions!
Provided by FLAPJACK18
Categories Seafood Fish Tilapia
Yield 2
Number Of Ingredients 6
Steps:
- Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
- Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
- Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.
Nutrition Facts : Calories 183.5 calories, Carbohydrate 5.4 g, Cholesterol 41.4 mg, Fat 7.2 g, Fiber 1.1 g, Protein 24 g, SaturatedFat 1 g, Sodium 464 mg, Sugar 0.2 g
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.
TACO JUNK
WOW!! This is SO incredibly tasty!! I got this off the Weight Watchers website. This is my version of the recipe. This one is a definite keeper for us. Chalk full of flavor we thought!!! And VERY versatile!!
Provided by Marlene.
Categories Meat
Time 1h7m
Yield 5 serving(s)
Number Of Ingredients 5
Steps:
- Fry meat until just done.
- Drain off excess oil.
- Rinse with hot water.
- (sounds GROSS, I know, but if you're watching fat, this is an excellent way to get it out of there and you don't notice a difference in flavor!) Return meat to pan and add remaining ingredients.
- Cover and simmer on low for 1 hour.
- (I actually found that simmering for about 50 minutes worked well. It thickened it up just great).
- Estimated POINTS for Weight Watchers is 2 points for a 1 cup serving. ***Edited after first review*** You know, this is just what the recipe said. I have NO CLUE what points are. I did WW back before the fiber cap. Maybe that's where these low points come from. As the reviewer states -- best to check it yourself! :).
- (always double check your own points!) I took warmed flour tortillas and wrapped this up in them with a plop of sour cream and a bit of grated cheese.
- My daughter took corn chips and used it as a dip.
- It's sooo good!
- You can also add Salsa for some extra flavor it you'd like.
- Many different things you could do with this recipe!
- I hope you enjoy it as much as we did!
Nutrition Facts : Calories 271.6, Fat 9.6, SaturatedFat 3.8, Cholesterol 59, Sodium 276.9, Carbohydrate 21.6, Fiber 6.7, Sugar 4.3, Protein 24.8
Tips:
- For the best flavor, use fresh tilapia fillets. If using frozen tilapia, thaw it completely before cooking.
- Season the tilapia with salt and pepper before cooking. This will help to enhance the flavor of the fish.
- Use a non-stick skillet to cook the tilapia. This will help to prevent the fish from sticking and breaking apart.
- Cook the tilapia over medium heat. This will help to prevent the fish from overcooking and becoming dry.
- Cook the tilapia for 3-4 minutes per side, or until it is opaque and flakes easily with a fork.
- Serve the tilapia immediately with your favorite sides.
Conclusion:
Mediterranean tilapia is a healthy and flavorful dish that is easy to make. It is a great option for a quick and easy weeknight meal. The tilapia is cooked in a flavorful sauce made with tomatoes, olives, and capers. The sauce is light and tangy, and it pairs perfectly with the mild flavor of the tilapia. This dish is also a good source of protein and omega-3 fatty acids. If you are looking for a healthy and delicious way to cook tilapia, this Mediterranean tilapia recipe is a great option.
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