Baked Lemon Herb Tilapia
10min
15min
1
926
Chef's Note
For the best flavor, make sure not to overcook the tilapia - it should be just opaque and flake easily. If you don't have fresh parsley, you can substitute 1 teaspoon of dried parsley instead.
Tags
Ingredients
8 oz tilapia fillet
1 medium lemon
1 tbsp olive oil
2 cloves garlic
1 tbsp fresh parsley
1/2 tsp dried oregano
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 under cold water, then cook according to package instructions (typically 2 cups water to 1 cup rice, simmer for 45 minutes).
- 3
Mince 2 cloves of garlic and chop 1 tbsp of fresh parsley.
- 4
Zest half the lemon, then slice the whole 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, chopped parsley, 1/2 tsp dried oregano, 1/4 tsp salt, 1/4 tsp black pepper, and lemon zest.
- 7
Brush the herb mixture evenly over the tilapia fillet.
- 8
Place lemon slices on top of and around the fish.
- 9
Bake for 12-15 minutes, until the fish flakes easily with a fork.
- 10
While the fish is baking, steam 2 cups of broccoli florets for 5 minutes until tender-crisp.
- 11
Toss the steamed broccoli with 1 tsp butter and a pinch of salt.
- 12
Serve the baked tilapia with brown rice and broccoli on the side.
Nutrition Information (per serving)
926
74g
86g
32g
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