Baked Garlic Butter Tilapia
10min
15min
1
926
Chef's Note
For the best flavor, make sure not to overcook the tilapia - it should be just opaque and flake easily. If you prefer a crispier top, you can broil the fish for the last minute of cooking time.
Tags
Ingredients
8 oz tilapia fillet
2 tbsp butter
2 cloves garlic
1 medium 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 your 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 cut half the lemon into thin slices, reserving the other half for juice.
- 4
Pat the 8 oz tilapia fillet dry with paper towels and place it on a baking sheet lined with parchment paper.
- 5
In a small microwave-safe bowl, melt 2 tbsp of butter (about 20-30 seconds in the microwave).
- 6
Add the minced garlic, 1 tsp dried parsley, 1/4 tsp salt, and 1/4 tsp black pepper to the melted butter and mix well.
- 7
Pour the garlic butter mixture evenly over the tilapia fillet.
- 8
Place lemon slices on top of the fish.
- 9
Bake in the preheated oven for 12-15 minutes, or until the 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 the brown rice and broccoli on the side, squeezing the remaining lemon half over the fish just before serving.
Nutrition Information (per serving)
926
74g
86g
32g
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