Tomato-Caper Tilapia
Basil Rice and Asparagus
Wine Recommendation
Sonoma-Cutrer Chardonnay
Ingredients
- 1 small tomato, diced
- ¼ cup thinly sliced onion
- 2 tsp capers
- 2 tsp lemon juice
- 2 (6-oz) tilapia fillets
- ⅛ tsp kosher salt
- ⅛ tsp pepper
Instructions
- Preheat oven to 450°F. Toss together tomato, onion, capers, and lemon juice in a bowl.
- Place fish on a lightly greased rimmed baking sheet; sprinkle with salt and pepper. Spread tomato mixture over fish.
- Bake 10 to 15 minutes or until fish flakes with a fork.
Side Dish Ingredients
- ½ cup long grain brown rice
- 1 cup less sodium chicken broth
- 2 Tbsp chopped fresh basil
- ¾ lb asparagus, trimmed
- 1 tsp olive oil
- ⅛ tsp kosher salt
Side Dish Instructions
- Preheat oven to 450°F. Cook rice according to package directions, using broth in place of water. Stir in basil.
- Toss together asparagus, oil, and salt on a rimmed baking sheet; spread in a single layer. Roast 10 minutes or until lightly browned and tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
179
|
237
|
416
|
| Fat (g) | 3 | 4 | 7 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 35 | 7 | 42 |
| Carb (g) | 4 | 44 | 48 |
| Fiber (g) | 1 | 4 | 5 |
| Sodium (mg) | 279 | 413 | 692 |
| T. Sugs (g) | 2 | 4 | 6 |
| A. Sugs (g) | 0 | 0 | 0 |
Mediterranean Meal Plan
This recipe selected from the eMeals Mediterranean Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
