Baked Garlic Butter Tilapia
10min
15min
1
926
Chef's Note
For the best flavor, make sure your garlic is freshly minced rather than using pre-minced garlic from a jar. If you prefer a crispier top on your fish, you can turn the broiler on for the last minute of cooking, but watch it carefully to prevent burning!
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Ingredients
8 oz tilapia fillet
1 tbsp butter
2 cloves garlic
1 small lemon
1 tsp dried parsley
1/4 tsp salt
1/4 tsp black pepper
3/4 cup brown rice
1 cup broccoli florets
1 tsp olive oil
Instructions
- 1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil.
- 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 of the lemon.
- 4
In a small bowl, mix 1 tbsp of softened butter with the minced garlic, lemon zest, 1 tsp dried parsley, 1/4 tsp salt, and 1/4 tsp black pepper.
- 5
Pat the 8 oz tilapia fillet dry with paper towels and place it on the prepared baking sheet.
- 6
Spread the garlic butter mixture evenly over the top of the fish.
- 7
Cut the lemon in half and squeeze juice from half the lemon over the fish.
- 8
Bake the tilapia in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
- 9
While the fish is baking, steam 1 cup of broccoli florets for 4-5 minutes until tender-crisp.
- 10
Toss the steamed broccoli with 1 tsp olive oil and a pinch of salt.
- 11
Serve the baked tilapia with the brown rice and broccoli on the side.
Nutrition Information (per serving)
926
74g
86g
32g
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