Pan-Seared Tilapia w/ Herb Cream Sauce

A few nights ago I made some delicious tilapia for dinner. As I've said I am doing weight watchers and trying to eat healthy and exercise. I wanted something simple but delicious. I am also a vegetarian, but I do eat seafood (so yes, I'm technically a pescetarian). And since I'm very environmentally-minded I make sure to eat sustainable seafood (I am an aquaculturist after all). It's hard to keep track with all the fishing practices, so I look to the Seafood Watch by the Monterey Bay Aquarium to see what's good to eat. They have a guide online, a printed pocket guide, and a smartphone app. So for tilapia, U.S., Ecuador, and Canada farmed tilapia is good. So that's what I got.

Ingredients:

Tilapia (I used a 6oz piece, which is 2oz more than a typical serving size)

Garlic salt

Old Bay seasoning

1/4 cup fat-free sour cream

1 tsp fresh parsley, chopped

2 tsp spinach, chopped (I used frozen that was already chopped, and just thawed it)

1 tsp reduced fat parm cheese

1/2 teaspoon lemon juice

Instructions:

Pan-Seared Tilapia (PointsPlus: 5)

Spray a non-stick frying pan with a small amount of cooking spray (a very small amount is all you need). Heat the pan over medium-high heat. Season the fish to taste on both sides using the garlic salt and old bay seasoning. I used a little less than a teaspoon of garlic salt on one side and about a teaspoon of Old Bay on each side. Once the pan is heated place the fish in the pan and cook for 3-4 minutes then flip and cook for 2 minutes on the other side.

Herb Cream Sauce (PointsPlus: 1)

Mix together the sour cream, parsley, spinach, parmesan cheese, and lemon juice. Serve on top of tilapia. This made more than I wanted on my fish so I didn't use it all.

I served the whole meal with some steamed broccoli and corn on the cob. Delicious, low-point dinner! Enjoy!