Baked Garlic Butter Tilapia
10min
15min
1
926
Chef's Note
For the best flavor, make sure not to overcook the tilapia. It's done when it flakes easily with a fork but is still moist. The brown rice can be started first since it takes the longest to cook. For meal prep, you can make the garlic butter mixture ahead of time and store it in the refrigerator.
Tags
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
1 cup brown rice
2 cups broccoli florets
1 tsp olive oil
Instructions
- 1
Preheat the oven to 400°F (200°C).
- 2
Start cooking 1 cup of brown rice according to package instructions.
- 3
Mince 2 cloves of garlic and zest half of the lemon.
- 4
In a small bowl, mix 1 tbsp of softened butter with 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 on a baking sheet lined with parchment paper.
- 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 in the preheated oven 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 about 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 brown rice and broccoli on the side.
Nutrition Information (per serving)
926
74g
86g
32g
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