Mediterranean Tilapia Weight Watchers 4 Points

Nutriscore Rating: 76/100

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.

Recipe Information

• Prep Time: 10 min
• Cook Time: 20 min
• Total Time: 30 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

11 items

• 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

9 steps

1. Preheat your oven to 400°F (200°C).

2. Lightly grease a baking dish with a small amount of olive oil or non-stick spray.

3. Place the tilapia fillets in the baking dish, ensuring they do not overlap.

4. 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.

5. Scatter the halved cherry tomatoes, sliced kalamata olives, and capers around and on top of the tilapia in the dish.

6. Lay the lemon slices over the tilapia fillets and vegetables. This will add a bright, citrus flavor to the dish as it bakes.

7. 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.

8. Garnish with chopped fresh parsley before serving.

9. Serve warm, paired with a side of steamed vegetables, quinoa, or a green salad for a complete, healthy meal.

Nutrition Facts

1 serving (253.8g)

Calories		220
% Daily Value*
Total Fat		8.1 g	10%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0.0 g
Cholesterol		71 mg	24%
Sodium		532 mg	23%
Total Carbohydrate		8.9 g	3%
	Dietary Fiber	3.0 g	11%
	Total Sugars	3.8 g
Protein		30.2 g	60%
Vitamin D		0.0 mcg	0%
Calcium		55 mg	4%
Iron		1.8 mg	10%
Potassium		786 mg	17%

*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.

Source of Calories

Fat: 294 cal (32.0%%)

Protein: 483 cal (52.6%%)

Carbs: 141 cal (15.4%%)