NUTRITION

SERVINGS

INGREDIENTS

1.75 ounces Tilapia Fillet

1.5 cups Broccoli florets

1/3 cup cooked Brown Rice

2.5 teaspoons Extra Virgin Olive Oil

1 teaspoon Lemon Juice

1/4 teaspoon Garlic Powder

PREPARATION

• 1

  Prepare the brown rice according to package instructions or use pre-cooked rice to save time.

• 2

  Cut the broccoli into bite-sized florets and steam over boiling water for 5-7 minutes until tender-crisp.

• 3

  Pat the tilapia fillet dry with a paper towel and season both sides with garlic powder, sea salt, and black pepper.

• 4

  Heat the olive oil in a non-stick skillet over medium-high heat until shimmering.

• 5

  Place the tilapia in the skillet and sear for 3-4 minutes on the first side until a light golden crust forms.

• 6

  Flip the fish carefully and cook for another 2-3 minutes until the flesh is opaque and flakes easily with a fork.

• 7

  Remove from heat and drizzle the fresh lemon juice over the fish.

• 8

  Plate the tilapia alongside the steamed broccoli and brown rice, drizzling any remaining oil from the pan over the vegetables for extra flavor.