NUTRITION

SERVINGS

INGREDIENTS

7 oz Tilapia fillets

0.75 cup Cooked white basmati rice

1 tsp Extra virgin olive oil

1 cup Asparagus spears

1 tbsp Fresh lemon juice

0.5 tsp Dried oregano

0.25 tsp Garlic powder

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Fresh parsley

PREPARATION

• 1

  Preheat your oven to 400°F (200°C) and line a large rimmed baking sheet with parchment paper.

• 2

  Pat the tilapia fillets dry with a paper towel to ensure the seasoning adheres properly and the fish bakes with a clean texture.

• 3

  In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, garlic powder, sea salt, and black pepper.

• 4

  Place the tilapia fillets and the trimmed asparagus spears on the prepared baking sheet in a single layer.

• 5

  Brush the lemon-herb mixture evenly over both the fish and the asparagus, ensuring everything is lightly coated.

• 6

  Bake for 12 to 15 minutes, or until the tilapia is opaque and flakes easily with a fork and the asparagus is crisp-tender.

• 7

  While the fish bakes, reheat your pre-cooked basmati rice until steaming and fluffy.

• 8

  Plate the tilapia and asparagus over the bed of rice, garnishing with freshly chopped parsley and an extra squeeze of lemon.