All I can say is O-M-G this is fantastic! You've gotta try it! I found it on the WW website and all I can say is that they hit the nail on the head on this one!
Pan-Fried Tilapia with White Wine and Capers
Serves: 4
Points: 5
Ingredients
1/4 cup white wine, dry
1/4 cup tomatoes, seeded and chopped
2 tbsp fresh lemon juice
2 tbsp capers, drained
1 medium garlic clove, minced
1/2 tsp dried basil
1 1/2 pounds raw tilapia (4, 6oz pieces)
1/2 tsp salt (I use kosher salt)
1/4 tsp black pepper, freshly ground
1/4 cup all purpose flour
1 spray cooking spray
1 tbsp olive oil
2 tbsp light butter
2 tbsp parsley, chopped
1 medium lemon cut in wedges (optional)
Instructions
1) Combine first 6 ingredients, stirring well with a wisk, set aside.
2) Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
3) Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes. Reduce heat to medium; turn fillets, and cook 3 minutes more or until fish flakes easily when tested with a fork. Remove from pan.
4) Add wine mixture to pan, cook 30 seconds, stirring constantly. Remove from heat; stir in butter until melted. Spoon wine mixture over fillets; sprinkle with parsley.
Showing posts with label fish. Show all posts
Showing posts with label fish. Show all posts
Tuesday, February 2, 2010
Friday, January 29, 2010
Southern-Style Fish and Chips
From the WW "Turnaround" Cookbook. Definitely good for a Friday night dinner!
Southern-Style Fish and Chips
Serves: 4
Points: 7
Ingredients
1 1/4 pound red potatoes, scrubbed
3/4 tsp salt
1/2 tsp freshly ground pepper
1 large egg
1/4 cup cornmeal
2 tbsp finely chopped fresh parsley
4 (5-oz) skinless catfish filets
4 lemon wedges
Instructions
1) Arrange the racks to divided the oven into thirds. Preheat the oven to 400 degrees. Spray 2 baking sheets with canola oil nonstick spray.
2) Cut the potatoes into 2 x 1/2-inch sticks; rinse under cold water and pat dry with paper towels. Spread in a single layer on top of one of the baking sheets, and spray with canola oil nonstick spray. Bake on the top shelf until gold brown and crisp, about 30 minutes. Season the potatoes with 1/4 tsp of the salt and 1/4 tsp of the pepper.
3) Meanwhile, lightly beat the egg in a shallow bowl. On a sheet of wax paper, combine the cornmeal, parsley, the remaining 1/2 tsp salt and 1/4 tsp pepper. Dip the catfish in the egg, then in the cornmeal mixture, pressing gently to coat. Place on the second baking sheet and spray lightly with the nonstick spray. Bake on the bottom shelf until golden brown and just opaque in the center, 10-15 minutes. Serve with the potatoes and lemon.
Southern-Style Fish and Chips
Serves: 4
Points: 7
Ingredients
1 1/4 pound red potatoes, scrubbed
3/4 tsp salt
1/2 tsp freshly ground pepper
1 large egg
1/4 cup cornmeal
2 tbsp finely chopped fresh parsley
4 (5-oz) skinless catfish filets
4 lemon wedges
Instructions
1) Arrange the racks to divided the oven into thirds. Preheat the oven to 400 degrees. Spray 2 baking sheets with canola oil nonstick spray.
2) Cut the potatoes into 2 x 1/2-inch sticks; rinse under cold water and pat dry with paper towels. Spread in a single layer on top of one of the baking sheets, and spray with canola oil nonstick spray. Bake on the top shelf until gold brown and crisp, about 30 minutes. Season the potatoes with 1/4 tsp of the salt and 1/4 tsp of the pepper.
3) Meanwhile, lightly beat the egg in a shallow bowl. On a sheet of wax paper, combine the cornmeal, parsley, the remaining 1/2 tsp salt and 1/4 tsp pepper. Dip the catfish in the egg, then in the cornmeal mixture, pressing gently to coat. Place on the second baking sheet and spray lightly with the nonstick spray. Bake on the bottom shelf until golden brown and just opaque in the center, 10-15 minutes. Serve with the potatoes and lemon.
Sicilian-Style Halibut
I found this recipe in a WW cookbook ("Turnaround"). Unfortunately, I couldn't get Halibut steaks at the market so I decided to go with Haddock (that I wound up having to skin myself...UGH. Not a pretty site).
The flavor on this was nice, but my preference would have been for less onions and more olives. But, its definitely worth posting.
Sicilian-Style Halibut
Serves: 4
Points: 3
Ingredients
1 pound skinless halibut steaks
1 onion, sliced
1 garlic clove, minced
2 (14 1/2 oz) cans diced tomatoes
1 tbsp drained rinsed capers
5 kalamata olives, pitted & chopped
1 tbsp fresh lemon juice
1 tsp dried basil
1 tsp dried oregano
1/4 tsp freshly ground pepper
Instructions
1) Preheat oven to 450 degrees. Place the halibut in an 8-inch square baking dish.
2) Spray a large nonstick skillet with olive oil spray and set over medium-high heat. Add the onion and garlic; cook, stirring frequently, until slightly softened, about 3 minutes. Stir in the tomatoes, capers, olives, lemon juice, basil oregano and pepper; bring to a boil. Reduce the heat and simmer, stirring occasionally, until slightly thickened, about 6 minutes. Spoon the sauce over the fish. Bake until the fish is just opaque in the center, about 10 minutes.
The flavor on this was nice, but my preference would have been for less onions and more olives. But, its definitely worth posting.
Sicilian-Style Halibut
Serves: 4
Points: 3
Ingredients
1 pound skinless halibut steaks
1 onion, sliced
1 garlic clove, minced
2 (14 1/2 oz) cans diced tomatoes
1 tbsp drained rinsed capers
5 kalamata olives, pitted & chopped
1 tbsp fresh lemon juice
1 tsp dried basil
1 tsp dried oregano
1/4 tsp freshly ground pepper
Instructions
1) Preheat oven to 450 degrees. Place the halibut in an 8-inch square baking dish.
2) Spray a large nonstick skillet with olive oil spray and set over medium-high heat. Add the onion and garlic; cook, stirring frequently, until slightly softened, about 3 minutes. Stir in the tomatoes, capers, olives, lemon juice, basil oregano and pepper; bring to a boil. Reduce the heat and simmer, stirring occasionally, until slightly thickened, about 6 minutes. Spoon the sauce over the fish. Bake until the fish is just opaque in the center, about 10 minutes.
Thursday, September 25, 2008
Baked Tilapia
If this isn't the easiest fish dish to make, I don't know what is. Vic absolutely loves this recipe and is always happy when I tell him we are having tilapia tonight. Try using this recipe with different fish like halibut, sole, striped bass or flounder. You can even change things up by using lime instead of lemon.
Baked Tilapia
From WW website
Serves: 4
Points: 3
Ingredients
1 sprays cooking spray
20 oz raw tilapia, four 5 oz fillets
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1 Tbsp fresh lemon juice
2 tsp garlic herb seasoning, salt-free ****
Instructions
1) Preheat broiler. Coat a shallow roasting pan with cooking spray.
2) Transfer fish to prepared pan and drizzle with lemon juice.
3) Season with salt and pepper and sprinkle the garlic herb seasoning (or dill) over the fish.
4) Broil until fish is fork-tender, about 5 minutes. Yields 1 fillet per serving.
**** Note, I like to use Fresh (or even jarred) dill instead of this. It give a nice flavor to the fish. You probably need about 1 tbsp. It all depends on how much you want to use.
Baked Tilapia
From WW website
Serves: 4
Points: 3
Ingredients
1 sprays cooking spray
20 oz raw tilapia, four 5 oz fillets
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1 Tbsp fresh lemon juice
2 tsp garlic herb seasoning, salt-free ****
Instructions
1) Preheat broiler. Coat a shallow roasting pan with cooking spray.
2) Transfer fish to prepared pan and drizzle with lemon juice.
3) Season with salt and pepper and sprinkle the garlic herb seasoning (or dill) over the fish.
4) Broil until fish is fork-tender, about 5 minutes. Yields 1 fillet per serving.
**** Note, I like to use Fresh (or even jarred) dill instead of this. It give a nice flavor to the fish. You probably need about 1 tbsp. It all depends on how much you want to use.
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