Select the "Table of Contents" tab above for the complete list of recipes. Alternately, select a "Category" tab below, or use the "Index" in the left column to search by ingredient. *WP* in the title indicates the recipe is from our Weight Management Plan. Main Dishes average 300-350 calories & Desserts average 100-150 calories.

Tuesday, July 12, 2011

Baked Tilapia wtih Capers *WP*

This simple recipe was a big hit the first time I served it to John. It has now become one of our favorites. It goes well with spicy baked fries and a cucumber salad.

2 tbsp extra light virgin olive oil
2 - 4 oz tilapia filets
1.5 tbsp drained capers
2 tbsp Smart Balance Light Buttery Spread
1/3 cup lemon juice
1 tsp lemon zest
1 slice whole wheat sourdough bread
2 tbsp grated Parmesan cheese

Preheat oven to 400 degrees F.

In a food processor combine bread, lemon zest, and cheese. Pulse until almost uniform in texture. Continue pulsing while drizzling in one tablespoon of the olive oil. Set aside.

Season fish with salt and pepper. Place 2 fillets in a single layer on a buttered 9 by 12-inch casserole. In a small saucepan melt 2 tablespoons of buttery spread and add the lemon juice and capers. Pour butter mixture over fish, and sprinkle tops with bread crumb mixture. Bake uncovered for 15 to 20 minutes.

Number of Servings: 2

Nutritional Information: Per Serving (excluding unknown items): 264 Calories; 22g Fat (71.5% calories from fat); 9g Protein; 10g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 379mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

Originally posted 7/12/09

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in the title indicates this is part of our "Weight Management Plan". Main Dishes average 300-350 calories. Desserts average 100-150 calories. Someday, I may get around to updating all the recipes to include the Nutritional Information. Don't hold your breath...
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