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