1 teaspoon fennel seed (toast briefly and set aside)
12 ounces tilapia fillets
1 tablespoon Dijon mustard
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 tablespoons capers (drained well)
1/4 cup dry white wine
Total Time: 20 minPrep: 5 minCook: 15 minYield: 2Level: easy
Preheat oven to 425 degrees.
In a medium-hot iron skillet briefly toast fennel seeds.
In a large Pyrex baking dish sprayed with cooking spray, arrange fillets in a single layer.
Spread mustard on the fillets, and sprinkle with salt and pepper.
Top with capers and fennel seeds.
Pour wine around fish. Oven-roast uncovered for 15-17 minutes, or until cooked through, and some of the wine has evaporated.
This recipe does not contain many non-starchy vegetables. To maximize your results, it is highly recommended that you eat at least three servings of non-starchy vegetables via a SANE side dish or green smoothie along with this main dish.