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Baked Lemon Garlic Tilapia with Steamed Broccoli and Brown Rice
Created by: Howcan Team
Ingredients
- 4 tilapia fillets
- 2 lemons, juiced and zested
- 4 cloves of garlic, minced
- 2 tablespoons of olive oil
- 1 teaspoon of dried oregano
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 4 cups of broccoli florets
- 2 cups of brown rice
- 4 cups of water
Instructions
- Preheat the oven to 400°F (200°C).
- In a small bowl, mix together the juice and zest of 1 lemon, minced garlic, olive oil, oregano, salt, and black pepper.
- Place the tilapia fillets in a baking dish and pour the lemon garlic mixture over them, ensuring they are evenly coated. Let them marinate for 10 minutes.
- Bake the tilapia in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- While the tilapia is baking, prepare the brown rice by combining 2 cups of brown rice with 4 cups of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes, or until the rice is tender and the water is absorbed.
- In a separate pot, steam the broccoli florets for 5-7 minutes, or until they are tender but still bright green.
- Serve the baked lemon garlic tilapia alongside the steamed broccoli and brown rice. Enjoy!
Baked Lemon Garlic Tilapia with Steamed Broccoli and Brown Rice is a delightful and healthy dish that has been enjoyed for generations. This dish originated in the Mediterranean region, where fresh seafood and vibrant 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 dish gained popularity in the United States as a go-to meal for those seeking a light and nutritious option. Today, it can be found on the menus of many seafood restaurants and is a favorite among health-conscious diners. The key to a perfect Baked Lemon Garlic Tilapia lies in the freshness of the fish and the balance of the citrus and garlic. When prepared with care, this dish is a true culinary delight.
35 min
4
320 calories
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