Thursday 11/4/2010 Tilapia Piccata with Orzo and Green Beans with Lemon

Tilapia Piccata with Orzo
Prep and cook time: 35 minutes 8 ounces orzo pasta 3/4 cup grape tomatoes, halved   coarse salt and freshly ground pepper, to taste 1/4 cup all purpose flour 2 tablespoons olive oil 1 1/4 pounds tilapia 4 tablespoons butter, divided 1/4 cup white wine 3 tablespoons lemon juice 1 tablespoon capers 1 whole lemon(s), cut into wedges per serving: 483 calories; 32 grams protein; 15 grams total fat; 3 grams fiber; 8 grams saturated fat; 51 grams carbohydrates; 66 mgs cholesterol; 135 mgs sodium; 11 weight watcher points		[1] Cook orzo in a large pot of boiling salted water until cooked through but still trim to the bite. Drain, return to the pot and stir in tomatoes, season with salt and pepper and olive oil. [2] Add flour to a plate and season with salt and pepper. Dredge the fish in the flour mixture. Melt half of the butter in a large nonstick skillet over medium-high heat . [3] Add the fish to the pan and cook for 2 minutes per side, carefully turning. Remove fish from the pan and tent with foil. [4] Add wine, lemon juice and capers to the pan, turn off heat. Add remaining butter to the pan and stir until the butter melt. Serve fish topped with sauce. Serve with pasta and garnish with lemon.

Green Beans with Lemon
Prep and cook time: 10 minutes 1 pound green beans, trimmed 1 tablespoon olive oil 2 tablespoons lemon juice   coarse salt and freshly ground pepper, to taste per serving: 65 calories; 2 grams protein; 4 grams total fat; 4 grams fiber; 0 grams saturated fat; 8 grams carbohydrates; 0 mgs cholesterol; 7 mgs sodium; 1 weight watcher points		[1] In a large saucepan of boiling, salted water, blanch beans for 2 to 3 minutes, or until just tender. Drain beans in a colander and run very cold water over them. [2] Just before serving, in a large bowl toss together beans, oil, lemon juice, and salt and pepper to taste. Serve immediately.