Baked Lemon Herb Tilapia
10min
15min
1
926
Chef's Note
For the most flavorful tilapia, don't skip patting the fish dry before adding seasonings - this helps the herbs and oil adhere better and prevents the fish from becoming soggy. If you prefer a bit more zing, add a squeeze of fresh lemon juice right before serving.
Tags
Ingredients
8 oz tilapia fillet
1 medium lemon
1 tbsp olive oil
2 cloves garlic
2 tbsp fresh parsley
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp black pepper
1 cup brown rice
2 cups broccoli florets
1 tsp butter
Instructions
- 1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil.
- 2
Rinse 1 cup of brown rice and cook according to package instructions (typically 2 cups water to 1 cup rice, simmered for about 15 minutes).
- 3
While rice cooks, mince 2 cloves of garlic and chop 2 tbsp of fresh parsley.
- 4
Zest half the lemon, then slice the remaining lemon into thin rounds.
- 5
Pat the 8 oz tilapia fillet dry with paper towels and place on the prepared baking sheet.
- 6
In a small bowl, mix 1 tbsp olive oil, minced garlic, lemon zest, 1/2 tsp dried thyme, 1/4 tsp salt, and 1/4 tsp black pepper.
- 7
Brush the oil mixture evenly over the tilapia fillet, then top with lemon slices.
- 8
Bake for 12-15 minutes, until fish flakes easily with a fork.
- 9
While fish bakes, steam 2 cups of broccoli florets for 5 minutes until tender-crisp.
- 10
Toss the cooked broccoli with 1 tsp butter and a pinch of salt.
- 11
Serve the baked tilapia over the brown rice with broccoli on the side, garnished with fresh parsley.
Nutrition Information (per serving)
926
74g
86g
32g
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