| |
| This tilapia recipe features the wonderfully blended flavors of white wine, margarine, capers, and tomatoes served over asparagus and tilapia. |
| |
| 2 fillets |
|
tilapia |
|
| 1 spray |
|
fat-free cooking spray |
|
| 1 |
|
lemon |
|
| 1/2 cup |
|
white wine |
|
| 2 |
|
roma tomatoes, chopped |
|
| 3 Tbs |
|
capers |
|
| 1 cup |
|
asparagus |
|
| 2 Tbs |
|
cholesterol lowering margarine |
|
|
|
salt and pepper to taste |
|
|
|
| |
|
| 1 |
Spray non-stick frying pan with fat-free cooking spray. |
| 2 |
Add wine, asparagus, capers, and the juice of one lemon in the pan. |
| 3 |
Put lid on pan and steam asparagus at a medium temperature for about 2-3 minutes as desired. |
| 4 |
Add chopped tomatoes and fillets and cook 2-3 minutes cook time on each side. |
| 5 |
Add margarine and stir until melted. Serve immediately. |
|
| |
| Servings: 2 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
192.79 |
|
| Calories From Fat (28%) |
|
53.79 |
|
| |
|
% Daily Value |
| Total Fat 6.07g |
|
9% |
|
| Saturated Fat 0.59g |
|
3% |
|
| Cholesterol 42.75mg |
|
14% |
|
| Sodium 532.56mg |
|
22% |
|
| Potassium 371.31mg |
|
11% |
|
| Carbohydrates 9.43g |
|
3% |
|
| Dietary Fiber 2.68g |
|
11% |
|
| Sugar 3.65g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 6.75g |
|
|
|
| Protein 18.25g |
|
36% |
|
| WW-Points 3.8 |
|
|
|
|
|
| |
| Recipe formatted and exported by Living Cookbook from Radium Technologies, Inc. |
