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.
Let's cook with our 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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