Baked Lemon Herb Tilapia
10min
15min
1
926
Chef's Note
For the best flavor, try to use fresh herbs instead of dried if you have them on hand. Simply triple the amount called for in the recipe. The fish is done when it flakes easily with a fork and has reached an internal temperature of 145°F.
Tags
Ingredients
8 oz tilapia fillet
1 medium lemon
2 tsp olive oil
2 cloves garlic
1/2 tsp dried oregano
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp black pepper
3/4 cup brown rice
2 cups broccoli florets
1 tsp butter
Instructions
- 1
Preheat the oven to 400°F (200°C).
- 2
Start cooking 3/4 cup of brown rice according to package instructions (typically 1 part rice to 2 parts water, simmered for about 15 minutes).
- 3
Mince 2 cloves of garlic and zest half the lemon.
- 4
In a small bowl, mix 2 tsp olive oil, minced garlic, 1/2 tsp dried oregano, 1/2 tsp dried thyme, lemon zest, 1/4 tsp salt, and 1/4 tsp black pepper.
- 5
Place the 8 oz tilapia fillet on a baking sheet lined with parchment paper.
- 6
Spread the herb mixture evenly over the fish.
- 7
Slice half the lemon and place slices on top of the fish. Squeeze juice from the remaining half over the fish.
- 8
Bake for 12-15 minutes or until fish flakes easily with a fork.
- 9
While the fish is baking, 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 with brown rice and broccoli on the side.
Nutrition Information (per serving)
926
74g
86g
32g
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