🍽️ Looking for a Simple Recipe? Try Pan-Seared Tilapia with Roasted Broccoli & Brown Rice! 🐟🥦🍚
Ingredients:
🐟 2 tilapia fillets
🫒 1 tbsp olive oil
🧂 1/2 tsp salt
⚫ 1/2 tsp black pepper
🌶️ 1/2 tsp paprika
🧄 1/2 tsp garlic powder
🍋 1/2 tsp lemon juice
🥦 1 cup broccoli florets
🫒 1 tsp olive oil
🧄 1/2 tsp garlic powder
🧂 Salt & black pepper, to taste
🍚 1 cup cooked brown rice
🍅 1/2 cup cherry tomatoes, halved
🧀 1 tbsp crumbled feta cheese
🫒 1 tsp olive oil
🍷 1/2 tsp balsamic vinegar
🧂 Salt & black pepper, to taste
Directions:
1️⃣ Cook the brown rice according to package instructions and set aside.
2️⃣ Roast the broccoli:
Preheat oven to 400°F (200°C).
Toss broccoli florets with olive oil, garlic powder, salt, and black pepper.
Spread on a baking sheet and roast for 15-20 minutes until slightly charred.
3️⃣ Pan-sear the tilapia:
Heat olive oil in a pan over medium-high heat.
Season tilapia fillets with salt, pepper, paprika, and garlic powder.
Cook for 3-4 minutes per side until golden brown and flaky.
Drizzle with lemon juice before serving.
4️⃣ Prepare the tomato salad:
Toss cherry tomatoes with olive oil, balsamic vinegar, salt, and black pepper.
Sprinkle with crumbled feta cheese.
5️⃣ Assemble the dish:
Plate the brown rice, roasted broccoli, and tomato salad.
Add the seared tilapia fillets on the side.
🕒 Prep Time: 10 minutes
🔥 Cook Time: 20 minutes
⏳ Total Time: 30 minutes
🥗 Nutritional Values:
📊 Calories per serving: ~450 kcal
💪 Protein per serving: 40g
This dish is a flavorful, light, and healthy meal—perfect for any day of the week! 🌟
#HealthyEating 🍽️ #EasyDinner 🥦 #SeafoodLovers 🐟 #NutritiousMeals 💪 #QuickRecipes ⏳