Mediterranean Tilapia Weight Watchers 4 Points
Light, flavorful, and perfect for healthy eating goals, this Mediterranean Tilapia is a Weight Watchers-friendly recipe with just 4 points per serving. Bursting with bright, zesty flavors from lemon, cherry tomatoes, kalamata olives, and capers, this oven-baked fish dish is elevated with a drizzle of garlic-infused olive oil and a sprinkle of aromatic oregano. Ready in just 30 minutes from prep to plate, it’s an ideal choice for weeknight dinners or meal prepping. Garnished with fresh parsley and perfectly paired with steamed vegetables, quinoa, or a crisp green salad, this low-calorie, high-protein recipe brings a taste of the Mediterranean to your table without compromising on balance or simplicity.
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Recipe Information
Ingredients
- 4 pieces (4-6 oz each) tilapia fillets
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic cloves, minced
- 1.5 cups cherry tomatoes, halved
- 0.25 cup kalamata olives, sliced
- 2 tablespoons capers, rinsed and drained
- 1 lemon, sliced
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Preheat your oven to 400°F (200°C).
Lightly grease a baking dish with a small amount of olive oil or non-stick spray.
Place the tilapia fillets in the baking dish, ensuring they do not overlap.
In a small bowl, mix together the olive oil, minced garlic, dried oregano, salt, and black pepper. Drizzle this mixture over the tilapia fillets, spreading it evenly with a basting brush or the back of a spoon.
Scatter the halved cherry tomatoes, sliced kalamata olives, and capers around and on top of the tilapia in the dish.
Lay the lemon slices over the tilapia fillets and vegetables. This will add a bright, citrus flavor to the dish as it bakes.
Bake in the preheated oven for 18-20 minutes, or until the fish flakes easily with a fork and is opaque in the thickest part.
Garnish with chopped fresh parsley before serving.
Serve warm, paired with a side of steamed vegetables, quinoa, or a green salad for a complete, healthy meal.
Nutrition Facts
Calories |
1059 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.2 g | 54% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 2910 mg | 127% | |
| Total Carbohydrate | 26.1 g | 9% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 8.4 g | ||
| Protein | 152.0 g | 304% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 199 mg | 15% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 2982 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
