Post by JJ Judkins on Sept 13, 2008 12:35:43 GMT -6
Lemon Caper Tilapia - 1g Carbs, <1g Fiber
From: www.diabetesselfmanagement.com
This recipe was developed by Tami Ross, a Diabetes Nutrition
Specialist and Certified Diabetes Educator in Lexington, Kentucky.
Looking to eat more fish, but not sure where to start? Tilapia is
affordable and couldn't be easier to prepare.
Preparation time: 5 minutes
Cooking time: 7-9 minutes
Cooking spray
2 tsp reduced-fat margarine
2 (4-oz) tilapia fillets
1 tsp fresh-squeezed lemon juice
1/2 tsp lemon zest
1 Tbsp white wine
1 Tbsp capers
Coat a nonstick skillet with cooking spray and warm over medium heat.
Melt margarine in the skillet, then add tilapia fillets. Cook fish
2–3 minutes on each side, or until it flakes easily when pierced with
a fork. Transfer fish to a serving dish and cover to keep warm.
To skillet, add lemon juice, lemon zest, wine, and capers; stir to
combine. Cook 1 minute then pour over fish.
Yield: 2 servings
Serving Size: 1 fillet
Nutrition per Serving:
115 Calories, 3g Fat, 1g Saturated Fat, 21g Protein, 220mg Sodium,
1g Carbs, <1g Fiber
Exchanges per serving: 3 very lean meat
Carbohydrate choices: 0
From: www.diabetesselfmanagement.com
This recipe was developed by Tami Ross, a Diabetes Nutrition
Specialist and Certified Diabetes Educator in Lexington, Kentucky.
Looking to eat more fish, but not sure where to start? Tilapia is
affordable and couldn't be easier to prepare.
Preparation time: 5 minutes
Cooking time: 7-9 minutes
Cooking spray
2 tsp reduced-fat margarine
2 (4-oz) tilapia fillets
1 tsp fresh-squeezed lemon juice
1/2 tsp lemon zest
1 Tbsp white wine
1 Tbsp capers
Coat a nonstick skillet with cooking spray and warm over medium heat.
Melt margarine in the skillet, then add tilapia fillets. Cook fish
2–3 minutes on each side, or until it flakes easily when pierced with
a fork. Transfer fish to a serving dish and cover to keep warm.
To skillet, add lemon juice, lemon zest, wine, and capers; stir to
combine. Cook 1 minute then pour over fish.
Yield: 2 servings
Serving Size: 1 fillet
Nutrition per Serving:
115 Calories, 3g Fat, 1g Saturated Fat, 21g Protein, 220mg Sodium,
1g Carbs, <1g Fiber
Exchanges per serving: 3 very lean meat
Carbohydrate choices: 0