Lemon Caper Tilapia from diabetes Self-Management

By imsuzie2

Ingredients
  • 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

Directions
  1. Coat a non-stick skillet with cooking spray and warm over medium heat.

  2. Melt margarine in the skillet, then add tilapia fillets.

  3. Cook fish 2 to 3 minutes on each side, or until it flakes easily when pierced with a fork.

  4. Transfer fish to a serving dish and cover to keep warm.

  5. To skillet, add lemon juice, lemon zest, wine and capers; stir to combine.

  6. Cook 1 minute then pour over fish.


Nutritional Facts

Servings
2
Per Serving
Calories
115
Carbohydrate
1 g
Protein
21 g
Fat
3 g
Saturated fat
1 g
Sodium
220 mg
Fiber
&lt
1 g
Exchanges per serving
3 very lean meat
Carbohydrate choices
0
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fish and seafood ultra-low-carb

7 replies

LADYICYZ
LADYICYZ 2011-07-24 12:56:05 -0500 Report

i enjoy all the recipes so far i have managed to loose a total of about 10 pounds following them and the tips . thanks to everyone who post them.

LADYICYZ
LADYICYZ 2011-06-21 14:42:59 -0500 Report

my printer is out of ink but i need this recipe, i wii come back and let you know how it turned out must go get zest, white wine(hope it comes in small bottles since i only cook with it)and fresh capers.

imsuzie2
imsuzie2 2011-04-01 05:38:04 -0500 Report

Well, I need to buy white wine, lemons/lemon zest (unless I grate the skin)…and the fish! I am thinking coating the fish with panko might add some "texture and crunch" without adding too many carbs…but, what do I know, I could be all wrong on the panko! Hugs