I found This recipe on CDKitchen, Submitted by: Jerrie, from Rhode Island (serving size: 1 fillet and 2 tablespoons sauce). POINTS: 5; EXCHANGES: '12 Starch, 4 Very lean Meat.
- 1⁄4 cup dry white wine
- 1⁄4 cup tomato (chopped seeded)
- 2 tablespoons fresh lemon juice
- 2 tablespoons capers (drained)
- 1 garlic clove, minced
- 1⁄2 teaspoon dried basil
- 4 tilapia fillets (6-ounce each)
- 1⁄2 teaspoon salt
- 1⁄4 teaspoon fresh ground black pepper
- 1⁄4 cup all-purpose flour
- cooking spray
- 1 tablespoon olive oil
- 2 tablespoons Smart Balance light butter spread
- 2 tablespoons fresh parsley (chopped)
- 1 lemon (cut into wedges optional)
- Combine first 6 ingredients, stirring well with a whisk; set aside.
- Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
- 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 or until fish flakes easily when tested with a fork. Remove from pan.
- 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. Serve with lemon wedges, if desired.
DELICIOUS!!!! I cut the recipe in half but left the amount of sauce the same, seasoned the fish with Mrs. Dash lime fiesta seasoning before flouring but otherwise followed the instructions. DH LOVED this dish. This is definately a keeper into my Favorites of 2012. Thank you for posting. Served with fresh spinach and cheesy orzo #61962 for a wonderful dinner. Made for Fall PAC 2012.
Got this recipe from the Weight Watcher's website original. We absolutely love it! We've made it with tilapia, but we've found we prefer it with hake loin. I usually double the sauce part and quadruple the amount of tomatoes and capers I use because we all love them. I also cook the tomatoes for about 5-10 minutes. I serve it over couscous. On a side note, I had it one night when a vegetarian friend was visiting. She ate it by mixing the sauce with the couscous and topping it with feta cheese. She thought it was amazing too.
I think this dish has a lot of potential, and I'm not sure I'll will be make it again. BUT!! Before attempting this again, I'll have to figure out what seasonings to use, by reading all of the review, and see that will work for others, and than for me, to make it more flavorful or lot better for me to do! Okay, after reading about a hundred posts on this recipe, I've taken all the suggestions and put them together to make an excellent, Both are delicious, it's a matter of what your taste is.