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Baked Lemon Garlic Tilapia with Brown Rice and Steamed Broccoli
Created by: Howcan Team
Ingredients
- 4 tilapia fillets (6 ounces each)
- 1/4 cup olive oil
- 3 cloves garlic, minced
- 2 lemons, juiced and zested
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups brown rice
- 4 cups water
- 1 head of broccoli, cut into florets
- 2 tablespoons butter
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C).
- In a small bowl, whisk together 1/4 cup of olive oil, minced garlic, lemon juice, lemon zest, 1 teaspoon of salt, and 1/2 teaspoon of black pepper.
- Place the tilapia fillets in a baking dish and pour the lemon garlic mixture over them, making sure to coat each fillet evenly. Set aside to marinate for 10 minutes.
- In a medium saucepan, bring 4 cups of water to a boil. Add 2 cups of brown rice, reduce heat to low, cover, and simmer for 20-25 minutes, or until the rice is tender and the water is absorbed.
- While the rice is cooking, place the baking dish with the marinated tilapia in the preheated oven and bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
- In a separate pot, bring water to a boil and add the broccoli florets. Steam for 5-7 minutes, or until the broccoli is tender but still crisp. Drain and toss with 2 tablespoons of butter, and season with salt and pepper to taste.
- Serve the baked lemon garlic tilapia over a bed of brown rice with a side of steamed broccoli. Enjoy!
Baked Lemon Garlic Tilapia with Brown Rice and Steamed Broccoli is a delightful and healthy dish that has gained popularity for its delicious flavors and nutritious ingredients. This dish has its roots in Mediterranean cuisine, where fresh seafood and citrus flavors are abundant. The combination of zesty lemon, pungent garlic, and tender tilapia creates a harmonious blend of flavors that is both satisfying and refreshing. The nutty and wholesome brown rice complements the fish perfectly, while the vibrant green steamed broccoli adds a pop of color and essential nutrients. This dish is a favorite in coastal regions, where fresh seafood is readily available. Chefs often emphasize the importance of using high-quality tilapia and fresh, juicy lemons to elevate the flavors. For the best version of this dish, seek out restaurants that specialize in Mediterranean or seafood cuisine. Alternatively, home cooks can experiment with alternative methods such as grilling the tilapia or adding a sprinkle of fresh herbs for a unique twist. Whether enjoyed at a seaside bistro or prepared at home, Baked Lemon Garlic Tilapia with Brown Rice and Steamed Broccoli is a delightful culinary experience that celebrates the beauty of simple, wholesome ingredients.
40 min
4
350 calories
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