Eat Healthy

Lemony Tilapia with Butter Lettuce and Herbs

This is the meal to turn to when you want something light but still satisfying. Use any combination of lettuces you prefer or try a mesclun or spring mix.

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Fresh herbs really make this dish, so don’t be afraid to use them generously.

For poaching the fish, use a white wine you would enjoy on its own. Chardonnay, pinot grigio, or sauvignon blanc all would work well.

Ingredients

Serves 4

  • 1 pound tilapia fillets
  • 1/2 to 3/4 cup dry white wine
  • 1 lemon, zested and juiced, divided use
  • 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided use
  • Salt and freshly ground black pepper
  • 1 shallot, minced
  • 1 tablespoon white vinegar
  • 1 head butter lettuce, torn into bite-sized pieces
  • 1 head endive, thinly sliced
  • 1 head radicchio, thinly sliced
  • 1 cup finely chopped fresh herbs, such as Italian parsley, dill, chives, or basil
  • 2 tablespoons capers, drained

Growing your own herbs is a money-saving and healthy venture. When the weather is mild, plant mixed herbs in a few decorative pots and place them outside. In the cooler months, place a few small pots of your favorite herbs on your kitchen windowsill.

Instructions

  1. Preheat the oven to 400 degrees.
  2. Place the fish in a baking pan. Add enough wine to reach halfway up the sides of the fish. Sprinkle with lemon zest, drizzle with 1 teaspoon of the oil, and season with salt and pepper. Bake for 10 to 12 minutes, or until the fish is cooked through􀀁 Remove the fish from the pan and set aside to cool briefly.
  3. Meanwhile, in a bowl, combine the shallot and vinegar and let sit for 5 minutes. Add 2 tablespoons of the lemon juice. Slowly whisk in the remaining 2 tablespoons of the oil to incorporate (or put into a jar and shake well).
  4. In a bowl, combine the lettuce, endive, radicchio, herbs, and capers. Drizzle the dressing over the salad to lightly coat and stir gently to combine (you might not need all the dressing). Season with salt and pepper and additional lemon juice, if desired. Top with the tilapia.

Per serving

Calories: 220
Calories from Fat: 80
Fat: 9 g
Saturated Fat: 2 g
Trans Fatty Acids, Total: 0
Polyunsaturated Fat: 1.5 g
Monounsaturated Fat: 5 g
Cholesterol: 50 mg
Sodium: 200 mg
Carbohydrate: 8 g
Dietary Fiber: 4 g
Sugars: 1 g
Protein: 25 g

Excerpted from

The American Cancer Society New Healthy Eating Cookbook, Fourth Edition
Copyright ©2016 American Cancer Society.
cancer.org/bookstore

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