Baked Garlic Butter Tilapia
10min
15min
1
926
Chef's Note
For extra flavor, you can add a sprinkle of grated parmesan to the garlic butter mixture. Make sure not to overcook the tilapia as it can dry out quickly - it's done when it flakes easily with a fork and is opaque throughout.
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 oven to 400°F (200°C).
- 2
Cook 1 cup of brown rice according to package instructions (typically 1 cup rice to 2 cups water, simmer for 15 minutes).
- 3
Mince 2 cloves of garlic and juice half of the lemon.
- 4
In a small bowl, mix 1 tbsp of softened butter with minced garlic, 1 tsp dried parsley, 1/4 tsp salt, and 1/4 tsp black pepper.
- 5
Place the 8 oz tilapia fillet on a baking sheet lined with foil or parchment paper.
- 6
Spread the garlic butter mixture evenly over the fish.
- 7
Slice the remaining half lemon and place 2-3 slices on top of the fish.
- 8
Bake for 12-15 minutes or until fish flakes easily with a fork.
- 9
While fish is baking, steam 2 cups of broccoli florets for 5 minutes until tender-crisp.
- 10
Toss 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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