Crispy Tilapia with Roasted Tomatoes

This past weekend I was in Dewey Beach, DE celebrating my friend Jaime's bachelorette party, which was a blast!! I am still recovering.  My boyfriend decided to go to Atlantic City for a guy's night on Saturday, so I knew we needed something light for dinner last night to help us recover from all the fun.  I adapted  this recipe from Cooking Light.  I really love tilapia.  It's a such a light and flaky fish and doesn't have a strong fish flavor.  This type of fish really takes on the flavor of whatever it is paired with, in this case it is the tomatoes.  This recipe is just what we needed after a fun-filled weekend!

Ingredients:

• 2 tablespoons capers
• 1 tablespoon olive oil
• 1 pint cherry tomatoes (mine were pretty big so I quartered them)
• salt and pepper, to taste
• 1/4 cup sliced basil
• 1 cup panko
• 1 tablespoon parsley (I used the dried shaker kind, but you can use fresh)
• 4 (6 ounce) tilapia fillets
• non-fat cooking spray
• 2 tablespoons olive oil, divided

Directions: 

1. Preheat the oven to 400 degrees.  Spray a foil lined baking sheet with non-fat cooking spray. 
2. In a small bowl, combine the capers, tomatoes, and 1 tablespoon olive oil with some salt and pepper.  Transfer the mixture to the prepared baking sheet. Bake in the oven for 20 minutes. 
3. While the vegetables are roasting, place the panko and parsley in a shallow dish with salt and pepper.  
4. Spray each fillet with non-fat cooking spray and dredge both sides in the panko, once fillet at a time. 
5. Heat a large saute pan over medium-high heat.  Add 1 tablespoons olive oil to the pan.  Add two fillets to the pan and cook on each side for 3 minutes a side.  Repeat with the remaining olive oil and fillets. 
6. Once the vegetables are finished, remove from the oven and top with basil.  Put 1/3 cup tomato mixture over each tilapia fillet. 

Nutritional Information (serves 4): 317 calories, 13g fat, 82mg cholesterol, 13.5g carbohydrates, 1.7g fiber, 35g protein

Weight Watchers points per serving (1 fillet plus 1/3 cup tomato mixture): 8 points plus