Weight Watchers Lemon Tilapia Recipes

BAKED GARLIC LEMON TILAPIA

Steps:

• Preheat oven to 400°.
• Melt butter on a low flame in a small sauce pan. Add garlic and saute on low for about 1 minute. Add the lemon juice and shut off flame.
• Spray the bottom of a baking dish lightly with cooking spray. Place the fish on top and season with salt and pepper. Pour the lemon butter mixture on the fish and top with fresh parsley. Bake at 400° until cooked, about 15 minutes.

WEIGHT WATCHERS LEMON TILAPIA

Steps:

• In a small saucepan, heat the margarine until hot. Sprinkle with flour, and combine. Cook over low heat, stirring constantly, for 1 minute. Remove from heat; stir in water, wine, and mustard. Return to heat, and bring mixture to a boil; reduce heat and let simmer, stirring constantly, until sauce is thickened. Stir in 1 T lemon juice. Remove from heat and keep warm.
• Sprinkle Tilapia fillets with remaining lemon juice. Spray broiling pan rack with cooking spray. Transfer fish to rack and broil until the fish flakes easily; approximately 5 minutes. Sprinkle fillets with salt, than spoon sauce over fish.
• 4 WW Points per serving.

MEDITERRANEAN TILAPIA (WEIGHT WATCHERS 4 POINTS)

Steps:

• Preheat the oven (or toaster oven) to 400.
• Line a shallow pan with foil. Use enough foil so that you can double it back over the top of the dish when it is ready to cook.
• Pour olive oil in a fish-size line on the foil. Place fish on top of oil, flipping it over to coat all of the fish in the oil.
• Spritz fish with lemon juice (use more or less, to your taste).
• Rub garlic across the top of the filet so it is evenly distributed.
• Sprinkle feta over the fish evenly. Salt and pepper to taste.
• Fold the foil (loosely) over the fish. This isn't critical, but it does help keep the fish moist if you should happen to overcook it.
• Bake for 6-7 minutes. Test fish for doneness by flaking with a fork. Flakes should fall apart effortlessly; you shouldn't have to "cut" the fish at all, but rather just separate the flakes.
• Some people might prefer to leave the foil off the top if they want the garlic to brown up a bit. I haven't tried this, so I can't say how it would work. You might try removing the foil in the last 2 minutes of cooking or so if you want to give it a shot.

MILDLY LEMONY TILAPIA

Steps:

• Lightly sprinkle tilapia fillets on one side with garlic powder, basil, salt and pepper.
• Spray pan with cooking spray, and place over medium high heat.
• Let brown for about thirty seconds, then add lemon juice and water.
• Cook for 4-5 minutes on each side, remove from heat.
• Serve immediately.