grilled_tilapia-capers

Trying new things is important, especially when starting to eat healthy and exploring new, healthy foods.

Ingredients

  • 3 Tbsp lemon juice
  • 3 Tbsp minced fresh basil, divided (2 & 1)
  • 2 Tbsp olive oil
  • 2 garlic cloves, minced
  • 2 tsp capers, drained (I used more)
  • 1/2 tsp grated lemon peel
  • 4 tilapia fillets (6 oz each)
  • 1/2 tsp salt
  • 1/4 tsp pepper

Directions

  • For vinaigrette, in a small bowl, whisk the lemon juice, 2 T basil, olive oil, garlic, capers and lemon peel; set aside 2 T for sauce.
  • Sprinkle fillets with salt and pepper. Brush both sides of fillets with remaining vinaigrette.
  • If grilling the fish, coat grill rack with cooking spray
    [or olive oil] before starting the grill. [Read my article on cooking spray here.]
  • Grill, covered, over medium heat or broil 4 in. from heat for 3-4 minutes on each side or until fish flakes easily with a fork.
  • Brush with reserved vinaigrette and sprinkle with remaining basil.
  • ADD: Green salad or green veggie (such as spinach) for a side. You can add a carb as well such as quinoa or brown rice and add similar seasonings or make extra vinaigrette.
  • PREP/TOTAL TIME: 25 minutes | YIELD: 4 servings

Nutrition Facts (1 – 6 oz filet)

  • 200 calories | 8 g fat (2 g sat fat) | 83 mg cholesterol | 398 mg sodium | 2 g carb | trace fiber | 32 g protein

source: Taste of Home/ Healthy Cooking Magazine | April/May 2010 | submitted by Beth Cooper of Columbus, OH

[This content has been modified from an article that originally appeared on FIToriBlog on October 4, 2010]

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