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URL:   http://www.diabetesselfmanagement.com/recipes/fish-and-shellfish/lemon_caper_tilapia/print/

Lemon caper tilapia

Preparation time: 5 minutes
Cooking time: 7–9 minutes

Cooking spray
2 teaspoons reduced-fat margarine
2 (4-ounce) tilapia fillets
1 teaspoon fresh-squeezed lemon juice
1/2 teaspoon lemon zest
1 tablespoon white wine
1 tablespoon capers

Coat a nonstick skillet with cooking spray and warm over medium heat. Melt margarine in the skillet, then add tilapia fillets. Cook fish 2–3 minutes on each side, or until it flakes easily when pierced with a fork. Transfer fish to a serving dish and cover to keep warm. To skillet, add lemon juice, lemon zest, wine, and capers; stir to combine. Cook 1 minute then pour over fish.

Yield: 2 servings
Serving size: 1 fillet

Nutrition Facts

Per Serving:
  Calories: 115
  Carbohydrate: 1 g
  Protein: 21 g
  Fat: 3 g
  Saturated fat: 1 g
  Sodium: 220 mg
  Fiber: <1 g
 
  Exchanges per serving: 3 very lean meat
  Carbohydrate choices: 0


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