Lemon-Caper Tilapia
Parmesan Asparagus and Potato Toss
Ingredients
- 6 (6-oz) tilapia fillets (or use snapper or grouper)
- 3 Tbsp olive oil
- 3 Tbsp light butter with canola oil
- ¼ cup capers, well drained
- 3 Tbsp fresh lemon juice
Instructions
- Cook fish in hot oil in a large nonstick skillet over medium-high heat 2 to 3 minutes per side or until fish flakes with a fork. Remove from skillet, and keep warm.
- Add butter to skillet; cook, stirring occasionally, 2 minutes or until lightly browned. Remove from heat; stir in capers and lemon juice. Pour sauce over fish.
Side Dish Ingredients
- 1½ lb new potatoes, quartered
- 1½ lb asparagus, trimmed and cut into 2-inch pieces
- 3 Tbsp olive oil
- ¾ tsp salt
- ¾ tsp freshly ground black pepper
- 3 Tbsp freshly grated Parmesan cheese
Side Dish Instructions
- Bring potatoes and salted water to cover to a boil in a Dutch oven; cook 10 minutes or until tender, adding asparagus during last 3 minutes of cooking.
- Drain and transfer to a bowl. Add oil, salt, pepper, and cheese; toss.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
250
|
172
|
422
|
| Fat (g) | 12 | 8 | 20 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 35 | 5 | 40 |
| Carb (g) | 1 | 25 | 26 |
| Fiber (g) | 0 | 4 | 4 |
| Sodium (mg) | 234 | 373 | 607 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
Each Dinner Plan Includes:
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