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. You can also use this same garlic butter mixture with other white fish like cod or haddock.
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
Cook 1 cup of brown rice according to package instructions (typically 2 cups water to 1 cup rice, simmer for about 45 minutes).
- 3
Line a baking sheet with aluminum foil and lightly spray with cooking spray.
- 4
Place the 8 oz tilapia fillet on the prepared baking sheet.
- 5
In a small bowl, mix 1 tbsp melted butter with 2 minced garlic cloves, juice from half the lemon, and 1 tsp dried parsley.
- 6
Pour the garlic butter mixture over the tilapia fillet.
- 7
Season with 1/4 tsp salt and 1/4 tsp black pepper.
- 8
Slice the remaining lemon half and place slices on top of the fish.
- 9
Bake for 12-15 minutes or until 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 olive oil 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
Reviews (0)
No reviews yet
Be the first to review this recipe!