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Mediterranean Tilapia (Weight Watchers 4 Points) Recipe

Mediterranean Tilapia (Weight Watchers 4 Points) Recipe

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Mediterranean Tilapia (Weight Watchers 4 Points)

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Ingredients

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Nutrition

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Total time

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Ingredients:

Serving

4 oz tilapia fillets (1 filet, thawed or fresh)
1 tsp olive oil
1 tbsp lemon juice
1 tsp garlic, minced
1 tbsp fat free feta cheese, crumbled
salt and cracked pepper

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	11.64 Kcal (49 kJ)
Calories from fat	4.08 Kcal
		% Daily Value*
Total Fat	0.45g	1%
Cholesterol	3.96mg	1%
Sodium	14.9mg	1%
Potassium	24.63mg	1%
Total Carbs	0.17g	0%
Sugars	0.03g	0%
Dietary Fiber	0g	0%
Protein	1.77g	4%
Vitamin C	0.5mg	1%
Iron	0.1mg	0%
Calcium	4.7mg	0%

Amount Per 100 g
Calories	115.87 Kcal (485 kJ)
Calories from fat	40.57 Kcal
		% Daily Value*
Total Fat	4.51g	1%
Cholesterol	39.38mg	1%
Sodium	148.21mg	1%
Potassium	245.04mg	1%
Total Carbs	1.71g	0%
Sugars	0.32g	0%
Dietary Fiber	0.04g	0%
Protein	17.61g	4%
Vitamin C	4.5mg	1%
Vitamin A	0.1mg	0%
Iron	0.8mg	0%
Calcium	46.5mg	0%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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