Weight Watchers Lemon Tilapia for Two
Jan 27, 2008 10:45:37 GMT -8
Post by carol on Jan 27, 2008 10:45:37 GMT -8
Weight Watchers Lemon Tilapia
2 servings 15 min 10 min prep
2 teaspoons margarine
1 teaspoon all-purpose flour
1/4 cup water
2 tablespoons white wine
1 teaspoon dijon-style mustard
1 tablespoon lemon juice
10 ounces tilapia fillets
1 teaspoon lemon juice
1/8 teaspoon salt
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 contantly, 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.
Nutrition Facts
Calculated for 1 serving (218g)
Recipe makes 2 servings
Calories 188
Calories from Fat 55 (29%)
Amount Per Serving %DV
Total Fat 6.2g 9%
Saturated Fat 1.5g 7%
Polyunsat. Fat 1.7g
Monounsat. Fat 2.5g
Trans Fat 0.0g
Cholesterol 70mg 23%
Sodium 264mg 11%
Potassium 454mg 12%
Total Carbohydrate 2.2g 0%
Dietary Fiber 0.1g 0%
Sugars 0.4g
Protein 28.7g 57%
2 servings 15 min 10 min prep
2 teaspoons margarine
1 teaspoon all-purpose flour
1/4 cup water
2 tablespoons white wine
1 teaspoon dijon-style mustard
1 tablespoon lemon juice
10 ounces tilapia fillets
1 teaspoon lemon juice
1/8 teaspoon salt
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 contantly, 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.
Nutrition Facts
Calculated for 1 serving (218g)
Recipe makes 2 servings
Calories 188
Calories from Fat 55 (29%)
Amount Per Serving %DV
Total Fat 6.2g 9%
Saturated Fat 1.5g 7%
Polyunsat. Fat 1.7g
Monounsat. Fat 2.5g
Trans Fat 0.0g
Cholesterol 70mg 23%
Sodium 264mg 11%
Potassium 454mg 12%
Total Carbohydrate 2.2g 0%
Dietary Fiber 0.1g 0%
Sugars 0.4g
Protein 28.7g 57%