Diabetic Oven-Roasted Tilapia
1/2 cup light balsamic vinaigrette
4 tilapia fillets (1 lb)
1/4 cup finely chopped mixed nuts
2 tbsp finely chopped fresh cilantro
1 clove garlic, minced
1 tsp peanut oil
1. Pour dressing over fish in shallow dish; turn to coat both sides of each filet with dressing.
Refrigerate 30 minutes to 1 hour to marinate. Meanwhile, combine nuts, cilantro, garlic and oil
2. Preheat oven to 375° F. Remove fish from marinade; discard marinade. Place fish on a baking
sheet sprayed with cooking spray. Top with nut mixture and press lightly into fish to secure.
3. Bake 10 to 12 minutes or until fish flakes easily with fork.
Optional: Serve with hot cooked broccoli and rice if desired.
YIELD: 4 Servings
Serving Size: 1 filet per serving
This works well with any mild white fish such as Flounder or Orange Roughy also.
Weight Watchers PointsPlus = 5
Carb Choices: 1/2
1/2 Starch + 3 Meat (L) + 1-1/2 Fat
NUTRITIONAL INFORMATION: (Does not include broccoli or rice)
Calories 210, Total Fat 9g, Saturated Fat 1g, Cholesterol 50mg, Sodium 410mg, Carbohydrates 7g,
Fiber 1g, Sugars 4g, Protein 25g, Vitamin A 0 %DV, Vitamin C 0 %DV, Calcium 4 %DV, Iron 6 %DV
PointsPlus+ = 5