Tilapia With Tomatoes and Capers
|Serving Size||½ of recipe|
|Total Fat||11.5 g |
|Saturated Fat|| 1.5 g|
|Sodium|| 483 mg |
|Total Carbohydrate|| 4 g|
|Dietary Fiber|| 1 g |
|Protein|| 22 g|
|Olive oil||2 teaspoons |
| Tilapia filets||2 (4-ounce)|
|Salt||¼ teaspoon |
|Freshly ground pepper to taste|
|Cherry tomatoes, halved||1 cup |
| Capers||1 tablespoon|
|Garlic clove, minced||1 |
- Heat oil in a large skillet over medium-high heat. Season fish with salt and pepper, and sauté until opaque, about 3 minutes per side. Remove fish from pan and set aside.
- Add tomatoes, capers, and garlic to pan, and sauté 2 minutes. Spoon tomato mixture over fish and serve.
3 very lean meats; 1 fat; 0.5 vegetable
Cut 6 baby red potatoes in half, and toss with 2 teaspoons olive oil, ¼ teaspoon salt, and 1 minced garlic clove. Roast potatoes in a 400ºF oven for 30-45 minutes, until cooked. Transfer potatoes to a bowl, mix with 2 teaspoons capers, and season with freshly ground pepper to taste.
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