Name: Lemon caper tilapia
Prep time: 5 min
Cook time: 79 min
Total time: 84 min
Yield: 2 servings
Ingredients: 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

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Ingredients

Preparation time:
5 minutesCooking 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

Directions

Yield:
2 servings

Serving size:
1 fillet

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.

Calories: 115 calories, Carbohydrates: 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.