Weight Watchers FreeStyle Plan One Week Menu Plan

Sweet, Lemony and Fabulous Tilapia SmartPoints 8

Prep Time: 12 minutes
Cook Time: 13 minutes


⅓ cup Panko bread crumbs, see shopping tips
¼ teaspoon salt
⅛ teaspoon ground black pepper
2 tablespoons fresh lemon juice
2 tablespoons honey
½ teaspoon Tabasco Sauce
2 pieces tilapia (5 oz each)
2 teaspoon flour
2 teaspoons extra virgin olive oil
Cooking spray


1. In a shallow dish, add bread crumbs, salt and pepper and blend together. In another small bowl, combine lemon juice, honey and Tabasco.

2. Place fish on a plate. Dust with a little flour on each side. Dredge both sides of fish in bread crumb mixture.

3. Coat a large non-stick pan with cooking spray.  Add olive oil and heat over medium heat.  Add breaded fish, cover and sauté until browned on both sides and cooked through, about 3 minutes on each side. Remove fish to a plate.

4. Add lemon-honey glaze to pan. Cook for about 5-10 seconds until syrupy. Pour sauce over fish and serve.

Makes 2 servings (each serving, 5 ounces and a little glaze)

Food Facts
Tilapia is a variety of mild white fish available year-round whole, fresh or frozen, usually as fillets. Since 2000, tilapia ranks as one of the most popular fish consumed in the United States thanks mainly to it’s mild taste and reasonable price.

Panko bread crumbs come from Japan. They’re a type of crisp, light, large breadcrumbs. Panko crumbs are typically used to coat foods for frying or sautéing. They’re coarser than most bread crumbs and create a crisper crust.

Healthy Benefits
Tilapia is rich in protein, low in fat and a source of vitamins and minerals. Tilapia contains some heart-healthy omega-3 fatty acids but not as much as other fish, such as salmon.

Just one squeeze of a lemon contains a whopping 45% of your daily recommended amount of vitamin C.  Lemons also contain calcium, magnesium, and potassium.

Shopping Tips
Most supermarkets sell tilapia at the fish counter. Many sell it fresh, not frozen.  That’s my favorite way to buy it.  In my photo, the pieces I bought were larger than 5 ounces so I cut off the ends and froze them for another use.

Panko bread crumbs are available in most supermarkets in the Asian section. I bought mine at Trader Joe’s.

Weight Watchers SmartPoints 8
Weight Watchers POINTS PLUS 7
Weight Watchers (old points) 6

SKINNY FACTS: for 1 piece of fish (5 ounces and a little glaze)
284 calories, 7g fat, 1g sat. fat, 69mg chol, 29g prot, 27g carbs, 1g fiber, 250mg sodium, 18g sugar

FAT FACTS: the skinny and fat facts are the same for this recipe.

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